Friday 11-20-15

E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155

Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max   3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25    

Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball

Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family.   Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…

Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. For time: 36-27-18-9 Wall Balls 20/14 12-9-6-3 Burpee box jump 24″/20″ *Rest 5 minutes then: 21-15-9 reps of: Push Jerk 155/105 HR Push up *Rest 5 minutes then: 40 Overhead Squats 75/55 20…

Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3  Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…