Skill:T2B skill work with goal on stringing multiple together
For Time:
15 Burpee Box Jump Overs 24/20
15 power Cleans 135/95
15 Burpee Box Jump Overs
30 Front squats 135/95
15 Burpee Box Jump Overs
15 Push Jerks 135/95
15 Burpee Box Jump Overs
Important Membership Change Inforamtion Strength/Skill – Weighted Push-ups 15 min AMRAP 8 Clapping Push-ups 8 Kness to Elbows 8 Thrusters 95/65
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…
Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Warm up: 2 RD at easy pace 20 D/U 5 BB Deadlifts 5 BB Front Squats With a partner- 100 D/U 2:1 50 Pull Up 150 D/U 50 T2B 200 D/U 25 Sq. Clean 135/95 100/75 Cal Row 25 Deadlifts 225/155 75/55 Cal Row 50 Burpee 50/35 Cal Row 100 Box Jump Overs 24″/20″