2RDs
10 Reverse Hypers
30 D/U
10 BB Deadlifts
30 Min to complete
3×10 Bicep Curl
3×15 Banded Tricep Pull Down
3 sets of 21’s
3×20 BB Unbroken Strict Press
3×20 two legged Glute Bridge w/1sec pasue at top
3×12 BB Good Morning
7 Min AMRAP
15 Deadlifts 155/105
35 D/U 2:1
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
Strength: OHS work up to a heavy triple Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
Strength/Skill – 10 R.F.T. 10 Thrusters 95/65 10 Ring Push-ups
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75