12 min EMOM –
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
2 RFT –
40 T2B
20 HR Push up
10 Burpee Box Jump Over 24″/20″
5 Bear Complex 135/95
*16 min Cap*
* Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press *
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*
1 Mile Run 100 Burpees 1 Mile Run
10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…
Power Snatches 10min [email protected]% 1000/750m Row 80 Wall Balls 20/14 60 Toes to Bar 40 Handstand Pushups 20 Front Squats 135/95
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
Does anyone have a fresh water fish tank ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting…