JC’s tomorrow Night!
Bring Sally Up
“Filthy Fifty”
For time:
50 Box jump 24″/20″
50 Jumping pull-ups
50 KBS 53/35
50 Walking Lunges
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 D/U
*30 min CAP*
“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run
Bench Press 6×5 Increasing Weight Chest Flys 4×10 For time: 100 Power Clean 115/85 Every time you break 8 Bar facing burpee *22 min Cap*
WOD: 12 Min AMRAP- 10 Cal Row 2 Power Snatch 70-75% of 1 RM rest 4 min 12 Min AMRAP- 30 D/U 3:1 2 Power clean + Power Jerk 70-75% of 1 RM Strength: Floor Press 5×5 @ 70-85% of 1 RM bench press
We ordered more plates boxes and bands!!! Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2 21-15-9 Overhead Squats 135/95 Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. Fridays will be OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will…
2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105