Saturday, 12-14-19
Christmas Party tonight @6:30.
Closed Tomorrow.
2 Rds
60/45 Cal Row
50 Alt DB Snatches
40 Weighted Sit Ups
30 Deficit Push Ups
20 Push Jerks
Christmas Party tonight @6:30.
Closed Tomorrow.
2 Rds
60/45 Cal Row
50 Alt DB Snatches
40 Weighted Sit Ups
30 Deficit Push Ups
20 Push Jerks
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!! Strength: Max Bench Press 5-3-1-1-1-1 Debbie does Helen 3RFT 100 Mountain Climbers 21 KBS 53/35 12 Pull Ups 7 min AMRAP Burpees