Thursday, 12-1-16
Christmas party December 17. Sign up at front desk.
STRENGTH: 8 SETS
2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85%
21 MIN EMOM
MIN 1-10 DEADLIFTS 185/125
MIN 2-15 BOX JUMPS 24/20
MIN 3-20 MED BALL TWISTS 20/14
Christmas party December 17. Sign up at front desk.
STRENGTH: 8 SETS
2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85%
21 MIN EMOM
MIN 1-10 DEADLIFTS 185/125
MIN 2-15 BOX JUMPS 24/20
MIN 3-20 MED BALL TWISTS 20/14
Warm Up: 15-9-3 Thrusters Burpees Strength: Back Squat 3X10…you choose the weight 1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb
I need a head count for the BBQ…please sign up. Strength: Hang Snatches 5-4-3-3-2-1 Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator” 400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…
Strength/Skill – Push Press 5-5-5-3-3-1 W.O.D. 12 min. A.M.R.A.P 5 – Deadlifts 225/185 10 – Wall Balls 20/14
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 3000m Partner Row 1 Person Rows while 1 Planks 18 minute AMRAP 10 Thrusters 135/95 12 Hang Power Cleans
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…
Warm-up – 3 rounds of official WOD: Complete AMRAP in 4 minutes: 7 Thrusters (135/95lbs) 7 Box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 Power cleans (135/95lbs) 7 Burpee box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 S.D.H.P. (135/95lbs) 7 Burpees HOW CROSSFIT IS RUINING YOUR KNEES…