Friday, 12-13-19
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Dork
6RFT
60 D/U’s
30 KBS
15 Burpee
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Dork
6RFT
60 D/U’s
30 KBS
15 Burpee
Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35
Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3 EMOM X6 3 Power Snatches 70-80% 50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95
Strength/Skill – Snatch Grip Deadlift 5 x 2 “Tabata Something Else……” Air Squats Sit-ups Kettlebell Swings 53/35 Double-Unders Burpees *8 intervals of each movement, 20 seconds on, 10 seconds off. You will complete all 8 intervals of each movement before moving onto the next. You must get at least 250 total reps in order to…
CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! Strength/Skill – O.H. Shoulder Position – Internal vs. external rotation…Check video!!…
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80