Saturday, 12-31-16
Regular hours today.
Closed Sunday.
8 and 9 am classes Monday!!
30 Min Ascending Ladder
1 Clean 155/115
1 Pull Up
200m Run/Row 250m
2 Cleans
2 Pull Ups
200m Run….
Increasing cleans and pull ups by 1, run stays the same
Regular hours today.
Closed Sunday.
8 and 9 am classes Monday!!
30 Min Ascending Ladder
1 Clean 155/115
1 Pull Up
200m Run/Row 250m
2 Cleans
2 Pull Ups
200m Run….
Increasing cleans and pull ups by 1, run stays the same
THIS SATURDAY WE WILL BE MEETING FOR DRINKS AT BUCKLEYS, 8PM. HOPE TO SEE YOU THERE. NEXT TUESDAY @ 7PM THERE WILL BE NO REGULAR CLASS, INSTEAD WE WILL HAVE A MOBILITY HOUR. WE URGE EVERYONE TO ATTEND! WE WILL BE CLOSED THANKSGIVING. OUR HOURS FOR FRIDAY ARE 8 & 9AM ONLY. Strength/Skill -Weighted Pull-up…
“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…
Strength/Skill – DeadLift 2-2-2-2-2 For time: Run 800m 5 Rounds: 50 Double unders 10 Chest to bar pull-ups (no butterfly) Run 800m
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
With a 15 minute clock, for total reps 5 minutes of thrusters 115/80 4 minutes of double unders (Sub single unders) 3 minutes of bar facing burpees 2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows) 1 minute of thrusters 115/80 Score is total reps Rest 2 minutes Then Touch and Go Squat Clean Party…