Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!!
Strength/Skill – Pistols 10-10-10
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR Cindy’s evil twin sister…
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CrossFit Kryptonite
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Capacity Test 20 min AMRAP 50 WB 20/14 50 D/U’s 40 Box Jumps 24/20 40T2B 30 C2B Pull Ups 30 Bar facing Burpees 20 Cleans 145/100 20 jerks 145/100 10…
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53