Skill Work
5 RFT:
20 HR Push Up
40 Plank Shoulder Taps
600m Row
*22 min Cap*
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1
8 and 9:30am classes Monday. BBQ 1:30 For reps; 7 Min AMRAP 12 Weighted Sit ups 35/25 10 DB Snatches 50/35 rest 3 min 7 Min AMRAP 12 Deadlift 185/125 3 Wall Climbs rest 3 min 7 Min AMRAP 30 Box Jump Over 24″/20″ 20 KBS 53/35 10/7 AAB Cal
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg