Monday, 1-11-16
Next hero wod Thursday!!!
Chelsea
30 min EMOM
5 pull ups
10 push ups
15 air squats
Back squat
Work up to a heavy triple.
Next hero wod Thursday!!!
Chelsea
30 min EMOM
5 pull ups
10 push ups
15 air squats
Back squat
Work up to a heavy triple.
If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. If you missed ’em before, here’s another chance! 6 CrossFit Games episodes. Wed night 8-11pm EST on ESPN2. THE…
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols