Wednesday, 1-2-19
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
“DAN THE DESTROYER”
Strength/Skill – Strict Press 5 x 2. go heavy WOD c/o CrossFit.Com June 2009 Painstorm (courtesy of Davie at CrossFit Central Scotland): Time cap (35 Minutes) 21-15-9 Reps of: Thrusters 95/65 Pull-Ups Power Cleans 95/65 Ring Dips Dead Lifts 95/65 HSPUs
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No Regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: 4…
Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.
5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2