For time:
21 deadlifts, 225 lb. /155lb
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205lb
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14
We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo