Thursday, 11-15-18
Deadlift-9 sets
3×3 @ 70% of 1 RM
3×3 @ 80%
3×3 @ 85%
5 RFT:
20 Wallball 20/14
20 Power Clean 75/55
*20 min Cap*
Deadlift-9 sets
3×3 @ 70% of 1 RM
3×3 @ 80%
3×3 @ 85%
5 RFT:
20 Wallball 20/14
20 Power Clean 75/55
*20 min Cap*
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Strength – Snatch Balance 3-3-3-3 As many rounds as possible in 20 minutes of: 12 Burpees (bar facing) 10 Overhead Squats 65/95 lbs 8 Pull-ups
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar