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Saturday, 11-25-17
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)
Friday, 9-21-18
2 RDs 10 Light DB Push Press 5 BB Hang Power Clean 5 Burpee With a 37 min Running Clock Complete: 0:00-15:00 100 Strict Press 45/35 100 Push Press 45/35 100 Hang Power Clean 45/35 15:00-18:00 …then… 18:00-37:00 5 RFT 20 C2B Pull Ups 10 Front Squats 155/105 2 Rope Climbs 3:1
Wednesday, 8-10-16
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
Tuesday, 3-19-13
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65
Friday, 11-25-11
Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
Monday, 6-19-17
Strength: Back Squat 5X5 Granite Games 2017 Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds 10 overhead squats (135/95lbs) 12 toes to bar If completed before 8 minutes, add 4 minutes…