Strength/Skill – 5 x 1 P.J. + 1 Split Jerk
For Time
10,20,30 yd shuttle
21 Back squats
Rest 1 MIN
10,20,30 yd shuttle
18 Thrusters
Rest 1 MIN
10,20,30 yd shuttle
15 Overhead squats
Barbell 95/65
One minute rest is so the shuttle can be completed A.F.A.P.
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
Strength/Skill – Bench Press, Find 3 RM 30 Weighted Sit Ups 45/25 20 Walk Out/ walk In Push Ups 10 Squat Snatches (95/65) 400m Run 10 Jerks (135/85) 20 Hang Power Cleans (135/85) 30 Wallballs (20/14)
8 and 9 AM classes today! Closed Tomorrow. 12 Days of Christmas 100m Run 2 DB Snatches 53/35 3 DB Thrusters 4 MU 5 Burpees 6 T2B 7 Med Ball Cleans 8 KBS 53/35 9 Goblet Squat 53/35 10 HSPU/ Push Presses 11 Wall Balls 20/14 12 MM Best ugly sweater to wod in…
Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…