Don’t forget to pick up a copy of our CrossFit Catalog, and place your order.
Reminder:
Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th.
Strength:
Every 1:30 for 9min (6 sets)
3 Power Snatch + 2 Hang Sq. Snatch
Start @ 40% 1RM Sq. Snatch and build
Weighted Push Up
5×5
12 Min AMRAP
25 Pull-Up
50 Walking Lunges
100 OHS 45/35
50 Box Jump 24/20
25 Pull-Up
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*
Power Snatches 10min [email protected]% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips
Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges