Wod and wine today 5 and 6pm classes. Bring a friend.
Sign up for Murph.
Today is your last day to order from fancloth. www.shop.fancloth.com/c/474809
With a Partner –
28 min AMRAP
2 Wall Ball 20/14
2 DB Sntach 50/35
2 Ring Row
2 HR Push Up
*Reps increase by 2 each rd*
Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups
Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
DEVIL OF RAMADI V2 4 RFT w/partner: 8 Man Makers 50/35 / Plank Hold 20 Deadlifts 275/205 / Wall Sit 24 One-Arm Dumbbell Thrusters 50/35 / Scissor Kicks Cash out: 500 D/U With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not…
I need a head count for the BBQ!!! Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Wall Climbs 135/95
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders