Wednesday, 9-5-18
3RDs
12 Reverse hypers
10 BB Deadlifts
8 KBS
4 Ring Rows
Deadlift
10 @ 50%
10 @ 55%
8 @ 60%
8 @ 65%
6 @ 65%
15 min to complete
“Nate”
20 min AMRAP
2 Ring M/U (4 Pull up & 4 Dips)
4 HSPU 2:1
8 KBS 70/53
3RDs
12 Reverse hypers
10 BB Deadlifts
8 KBS
4 Ring Rows
Deadlift
10 @ 50%
10 @ 55%
8 @ 60%
8 @ 65%
6 @ 65%
15 min to complete
“Nate”
20 min AMRAP
2 Ring M/U (4 Pull up & 4 Dips)
4 HSPU 2:1
8 KBS 70/53
W.O.D. 21-15-9 Deadlift Overhaed Squat
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Sign up for Murph. It doesn’t appear “Marguerita” is considered to be an official CrossFit “Girls” WOD – as of 2018 she’s never been named in any of the lists of Girls posted in the CrossFit Journal (CrossFit’s official publication). But it’s one of the few WODs given a girl’s name that isn’t considered “one…
WE ARE RUNNING OUTSIDE, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – Front Squat Find your 1 RM 3 RFT 200m Run 10 TGU’S 53/35 20 Air Squats 30 D.U.”s
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
Strength/Skill – Push Press 5-5-5-3-3-1 W.O.D. 12 min. A.M.R.A.P 5 – Deadlifts 225/185 10 – Wall Balls 20/14