Tuesday 6-30-15

Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders

We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…

NO FRIDAY EVENING CLASSES. FRIDAY MORNING 6,7 & 9 ONLY. US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is…

Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U

9 min EMOM 1- 20 Sit Up 2- 12/9 AAB Cal 3- 8/5 Strict HSPU Team of 3 – 25 Min AMRAP 90/60 Cal Row 60 Alt. DB Snatch 70/50 300 D/U 3:1 15 Rope Climbs 2:1

Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9