20 min A.M.R.A.P.
1 Wall Climb + 6Llateral Wall Walks
20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!)
40 D/U’s…(3:1)
…..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead
Pullups
10-10-10 BEG
15-15-15 INT
20-20-20 ADV
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
Dena busting through the row segment like a blur!!!!! Strength/Skill – Snatch Balance 5-3-3-2-2 For time: 40 Double Unders 15 Box Jumps 30/24 30 Snatches 95/65 15 Box Jumps 30/24 40 Double Unders CrossFit Kryptonite
Happy Birthday Sarah!!! As many rounds in 29 min 5 Man Makers 25/15 13 Weighted step ups 35/25 5 Wall Climbs 13 Pistols 5 M/U’s 13 GHD/Weighted Sit Ups 35/25
Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans