Saturday, 11-24-18
Christmas party is Dec 15. $20.00 pp
For time –
3 Rope Climb 3:1
75 Wall Ball 20/14
3 Rope Climb
75 Deadlifts 135/95
3 Rope Climbs
75 Medball Clean 20/14
3 Rope Climbs
Christmas party is Dec 15. $20.00 pp
For time –
3 Rope Climb 3:1
75 Wall Ball 20/14
3 Rope Climb
75 Deadlifts 135/95
3 Rope Climbs
75 Medball Clean 20/14
3 Rope Climbs
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
Skill/Strength – Romanian Deadlift -Let’s go to the video tape!!! 15-12-9-6-3- Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 WOD In a team of 4 complete the following: 50 sledgehammer swings 40 calorie row (Resistance – 5) 30 box jumps 24/20 20 push press 115/55 100′ OH walking lunge 45/25 Plate 100 m fireman’s carry This WOD will run similiar…
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)
Money is due on all pre-orders! With a running clock to 30 min- 0:00 21-15-9 Power Clean 135/95 HSPU At 10:00 15-12-9 Hang Squat Clean 135/95 OHS 115/85 (one bar) At 20:00 12-9-6 Squat Clean 135/95 HR Push Up At 27:00 MAX D/U
Strength – Back Squats: 5-5-5-5-5 W.O.D. Three rounds for time: 400m run 20 ring push ups 15 back squats (135) (95) The Ten Commandments of Recovery The Ten Commandments of Recovery by Dan John (athlete, author, coach & speaker) Sleep! You probably won’t even consider this one, but it is the single best weight loss…