Friday, 12-26-14
Today 9AM Class, 4 and 5PM Class.
Strength: Weighted Push ups 5X5
3 Rounds
10 Shoulder to Overhead (165/115)
400m Run
Rest 5 mins
30-20-10
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Today 9AM Class, 4 and 5PM Class.
Strength: Weighted Push ups 5X5
3 Rounds
10 Shoulder to Overhead (165/115)
400m Run
Rest 5 mins
30-20-10
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Closed Thanksgiving. 9am class Friday. Christmas party Saturday, Dec.12th at the gym. Please sign up at the desk. Pre-Turkey WOD 0:00-5:00 50 Burpees AMRAP T2B 5:00-8:00 Rest 8:00-15:00 Est. Heavy Complex Power Snatch + Snatch 15:00- 17:00 Rest 17:00- 22:00 Isabel (30 Snatch 135/95) 22:00-25:00 Rest 25:00-30:00 1K Row 30:00- 33:00 Rest 33:00-38:00 50 T2B…
E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*
CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…
12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad …