Friday, 3-29-19
AMRAPS
0:00 – 5:00
10 DB Front Sq. 50/35
10 DB Deadlift 50/35
5:00 – 7:00
rest
7:00 – 12:00
10 Jumping Sq.
10 HR Push Up
12:00 – 14:00
rest
14:00 – 24:00
20 T2B
50′ Bear Crawl
10 DB Floor Press 50/35
AMRAPS
0:00 – 5:00
10 DB Front Sq. 50/35
10 DB Deadlift 50/35
5:00 – 7:00
rest
7:00 – 12:00
10 Jumping Sq.
10 HR Push Up
12:00 – 14:00
rest
14:00 – 24:00
20 T2B
50′ Bear Crawl
10 DB Floor Press 50/35
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS 15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…
Closed Thanksgiving. 8 and 9 am classes Friday. I am collecting $ for Christmas party. Tempo Back Squats 5 sec down, 2 sec hold, explode up. 3-3-3-3-2-2-2-1-1 With a partner, complete 3 alternating sets each of: 25 Wall Balls 20/14 Run 200 meters together 25 KB Swings 53/35 Run 200 meters together * Partner 1…
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats