Partner WOD 3 Sets of each
Partner 1 Row 500/400 meters
Partner 2 completes max distance OH Walking Lunge w/ plate 45/35
When Partner 1 finishes rowing, switch places
Partner 1 Run 400 meters
Partner 2 completes max T2B
When Partner 1 finishes the run, switch places
9AM CLASS 😉 Strength: Bench Press 6X3 4 Rounds For Time 15 Med Ball Twists 25 Kettlebell Swings 70/53 50 D/U’s
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…