Bent Over Row
4×8 @ 60-70% 1 RM Clean
(Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)
Good Mornings
3×10
Single Leg BB RDL
3×5 Each Leg
Pull up grip chin above bar hold
5x :30
For time –
2k row
*As fast as possible*
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…
Open Gym today!!! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.
Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs
Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
Christmas Eve Hours: 6,7 & 8AM. No PM classes. Closed Christmas Day. Strength: 12 Min EMOM 2 Deadlifts @70-80% WOD: Row 500m/Run 400m 40 Box Jumps 24″/20″ 10 OHS 75/55 Row 400m/Run 300m 30 Box Jump 20 OHS Row 300m/Run 200m 20 Box Jump 30 OHS Row 200m/Run 100m 10 Box Jump 40 OHS