Saturday, 4-13-19
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER!
7 RFT
400 m Run
25 Wall Ball 20/14
2 Man Makers 35/20
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER!
7 RFT
400 m Run
25 Wall Ball 20/14
2 Man Makers 35/20
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! Strength: Death by Farmers Carry 12min CAP PARTNER WOD 50 Calorie Row 50 Burpees over Bar/ Partner Planks 50 Squat Cleans 75 Toes to Bar/ Partner does Med Ball Twists 50 Squat Cleans 50 Burpees over Bar/ Partner Planks 50 Calorie Row
Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…
Warm up 3 RDs 10 BB Power Snatch 5 OHS 10 Ring Row E2MOM for 10 min 2 Sq. Snatches start @ 65% 1 RM and build For time: 100 Pull ups 100 k2e 400′ 2-KB Front Rack Walk 53/35 100 Push Press 95/65 * Complete in any order, in the fastest way you can*…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1
CrossFit Open Closing WOD 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters…
Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…