With a partner, any way you would like complete:
1600m Run with Wall Ball
(both run the mile, trade the ball as needed)
100 Partner Over Burpees
(one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick your partner!)
100 Partner Med Ball Throws 12′ apart. Squat and then throw.
100 Partner Sit Ups w/ Wall Ball
Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders
Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…
Reminder: CrossFit Kids starts today @ 10AM. Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…
Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar
Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. WOD- 5 RFT: 15 Power Snatch 75/45 6 TGU 45/30 400m Med Ball Carry 20/14 Strength- Front squat: 70% 5×5 *Scale as needed*