Thursday, 4-19-17
20 Min Skill Work
For time:
50 Box Jump 24″/20″
100 D/U
10 Hang Clean & Jerk 95/65
100 D/U
50 Cal Row
10 Hang Clean & Jerk
100 D/U
50 Burpee
10 Hang Clean & Jerk
100 D/U
*25min Cap*
20 Min Skill Work
For time:
50 Box Jump 24″/20″
100 D/U
10 Hang Clean & Jerk 95/65
100 D/U
50 Cal Row
10 Hang Clean & Jerk
100 D/U
50 Burpee
10 Hang Clean & Jerk
100 D/U
*25min Cap*
Warm up 2RDs 10 BB Push Press 10 BB Front Squat 5 BB Hang Power Clean 20 D/U E2MOM for 12 min 3 Power Cleans 3 Hang Power Cleans 3 Push Jerks Build over the course of the 6 sets. 5 min AMRAP 6 DB Power Cleans 50/35 6 HSPU 2:1 rest 3 min 5…
Holiday schedule: July 4th and 5th : 7,8,9 am only! 5 RFT: 14/10 Cal Row 21 T2B 28 DB Snatch 50/35 *25min Cap*
Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…
Please Clean your shoes! 2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters
Tribal Games June 24th. I will be ordering tickets..$37.50. Strength: EMOM X 8 2 Squat Snatches Snatch Deadlift + Below the knee + above the knee Sets 1-3 @ 65-70% of 1RM Squat Snatch Sets 4-7 @ 75-80% of 1RM Squat Snatch 10 min Emom Even:10-15 pull ups Odd: 9-12 Floor Presses 7 min AMRAP…
Crossfit Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete…