Thursday 6-16-16
WOD-
15 min AMRAP:
50 D/U
25 Pull Up
10 Hang Power Snatch
WOD-
14 Min EMOM:
Even- 10 Burpee Over Bar
ODD- 6 shoulder to overhead 135/95
WOD-
15 min AMRAP:
50 D/U
25 Pull Up
10 Hang Power Snatch
WOD-
14 Min EMOM:
Even- 10 Burpee Over Bar
ODD- 6 shoulder to overhead 135/95
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Very light DB upright…
Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!! Strength: Max Bench Press 5-3-1-1-1-1 Debbie does Helen 3RFT 100 Mountain Climbers 21 KBS 53/35 12 Pull Ups 7 min AMRAP Burpees
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10 Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185-lb. front…