Saturday, 10-5-13
50 Power cleans (135/95)
50 Wallballs
50 KB Swing (1.5/1)
50 Power cleans (135/95)
50 Wallballs
50 KB Swing (1.5/1)
Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)