Wedesday 9-2-15
Skill:
20 Min to work on Handstands, Strict HSPU or HS Walks
WOD:
EMOMx16
1. 10 Clean and Jerks 155/105
2. 10 Box Jump Overs 30″/24″
3. 10 Snatches 155/105
4. 10 Pistols Alt
*SCALE as needed*
Skill:
20 Min to work on Handstands, Strict HSPU or HS Walks
WOD:
EMOMx16
1. 10 Clean and Jerks 155/105
2. 10 Box Jump Overs 30″/24″
3. 10 Snatches 155/105
4. 10 Pistols Alt
*SCALE as needed*
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.
Partner WOD With a partner complete: (only one athlete works at a time) AMRAP in 18 mins 10 HSPU (scale box or dumbbell PP) 20 Pull ups 30 Standing lunges (total) 40 Sit-ups 50 Mountain climbers (total) 40 Squats 30 O.H.Squats (45#/33#) 20 Burpees 10 Toes 2 bar
Strength – Power Snatch 5×5 W.O.D. – 4 R.F.T. 20 Burpees 15 Ball Slams 400m run….past Powerhouse!!!! So why no sugar substitutes? Take for instance the dilemma of the diet soda. Most diet sodas are calorie and carb free, caffinated, sweet and totally delicious (this can be debated). At first glance, this sounds Zone perfect…
Strength- Push Press 5-5-5-5 W.O.D. -5 R.F.T. – 22 Box Jumps On & Off 20″/18″ 11 Push Presses 95 /65 1 Rope Ascent PEANUT BUTTER It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and…
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
Tuesday Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes 2011 CrossFit Open WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) Strength/Skill…