Thursday 8-20-15
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!!
15 Min AMRAP:
12 Box Jumps 24’/20′
9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar)
6 Burpee
Bench Press:
3 x 8 same weight across
*Scale as needed*
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!!
15 Min AMRAP:
12 Box Jumps 24’/20′
9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar)
6 Burpee
Bench Press:
3 x 8 same weight across
*Scale as needed*
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
Click on the Reebok CrossFit Link below and enjoy free ground shipping!!!! Strength/Skill – High Bar Back Squat 3 RFT 5 Deadlifts 225/205 10 Burpee Box Jump Pistols(Alternating Legs) 24/20 or Burpee Pistol Box Jumps 30 D/U’s Time to Beat 6:30 Matty P
GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE. NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES. JULY 4TH, WE WILL HAVEĀ 8 AND 9AM…
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!
Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)