Saturday, 5-6-17
Partner Wod:
21-18-15-12-9-6-3 reps for time:
Calorie Row
Thruster (65/45)
Sumo Deadlift High Pull (65/45)
Burpees
Medicine Ball Cleans (20/14)
Wall Ball shots (20/14)
Pull Ups
Partner Wod:
21-18-15-12-9-6-3 reps for time:
Calorie Row
Thruster (65/45)
Sumo Deadlift High Pull (65/45)
Burpees
Medicine Ball Cleans (20/14)
Wall Ball shots (20/14)
Pull Ups
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
For Time 20 Sit-ups 20 Box jump 20 Push-ups 20 Squat Clean 20 Double-unders 20 Thrusters 20 Pull-ups 20 Overhead squats 20 Kettlebell swings 20 Push press 20 Dips 20 Burpees 20 Back squat 20 Ab-Mat Sit-Ups 20 Walking lunge steps 20 Deadlift 20 Toes to Bar 20 Front squat 1 barbell per athlete Rx…
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite
Strength: Power Cleans 75x3x2 80x3x2 85x2x2 WOD: 12 Min AMRAP 3 Power Cleans (155/115) 9 Box Jumps (24/20) 15 Double Unders (2 to 1 Singles)