Warm up:
2rds at easy pace
7 BB Power Snatch
7 BB Deadlifts
5 t2b
5 Burpee
with a partner
0:00- 20:00
AMRAP
30 Power Snatch 75/55
15 HSPU
30 Deadlift 75/55
rest 5 min
25:00-38:00
AMRAP
25 OHS 95/65
20 T2B
15 Burpee to plate
200′ 2-KB Farmers Carry 53/35
6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35
2011 team WOD 6 from Southwest Regionals. For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead, 45# (25#) 30 Toes-to-bar 100 foot Overhead walking lunge, 45# plate (25#) Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has…
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Snatch- Find your 1 RM 3 R.F.T. 25 Box jumps (60/50 cm) 15 Push presses with heavy dumbbells 12 Chest-to-bar pull-ups
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
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