Wednesday, 6-28-17

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Handstand Walks, HSPU’s, Kipping HSPU”s, Handstands While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and…

CrossFit Games Open W.O.D. 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS

For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters

In teams of 2, complete for time: 50 Clean & jerk (135/95) 30 Muscle-ups 300 Double unders 30 Strict handstand push-ups 50 Snatch *Only one person may work at a time. Break up and the reps and movements as needed.

Bench Press – 5-5-3-3-1 For time: 3 RFT: 500m Row 5 Squat Clean Thrusters, 185/135 3 RFT: 10 Burpee Pull ups 5 Squat Clean Thrusters, 155/105 3 RFT: 20 Pistols (10/side) 5 Squat Clean Thrusters, 135/95 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.