Strength/Skill – Deads 4 x 3
CrossFit Open Open WOD 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
Set 1: 10 Bar Hops 20 Calorie Row 30 Push Ups 40 Sit Ups 50 Squats rest 1 min Set 2: 20 Cal Row 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops rest 1 min Set 3: 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops 20 Cal Row…
Reminder: Christmas party is December 12th, please sign up if you’re coming! 5 RFT 30 wall balls 20/14 5 squat snatches Front squats 5@70% 5@75% 4@80% 3@85% 5@75%
W.O.D. “Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based…
Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s