Thursday, 2-28-19
9 min EMOM
3×5 Strict Press
3×3 Push Press
3×1 Split Jerk
15 min Amrap
20/15 Cal Row
1 Rope Climb 2:1
20 T2B
1 Rope Climb
20/15 AAB Cal
1 Rope Climb
9 min EMOM
3×5 Strict Press
3×3 Push Press
3×1 Split Jerk
15 min Amrap
20/15 Cal Row
1 Rope Climb 2:1
20 T2B
1 Rope Climb
20/15 AAB Cal
1 Rope Climb
That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s
Strength/Skill – Hmmmm….Squat Clean Thruster?????? “Painstorm” Courtesy of CrossFit Northeast England: AMRAP 30min: 3 squat clean to overhead, 135lb 6 knees to elbows 100m sprint (50m out, 50m back) Fire Hydrant and Back Rest 45 secs 30 minute cap includes rest and work time
“CrossFit Total II” Clean, 1 rep max Overhead squat, 1 rep max Bench press, 1 rep max
Fancloth orders!!!! In Teams of 3 30 Min AMRAP 100 Pull-Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24″/20″ 80 Thrusters 95/65 60 Toes to Bar 60 Front Squats 115/80 40 Burpee Box Jump Overs 24″/20″ 40 Sq. Clean Thruster 135/95
For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up
The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…