Christmas Eve Hours: 6,7 & 8AM. No PM classes.
Closed Christmas Day.
Strength:
12 Min EMOM
2 Deadlifts @70-80%
WOD:
Row 500m/Run 400m
40 Box Jumps 24″/20″
10 OHS 75/55
Row 400m/Run 300m
30 Box Jump
20 OHS
Row 300m/Run 200m
20 Box Jump
30 OHS
Row 200m/Run 100m
10 Box Jump
40 OHS
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95
Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician…
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races