Friday 8-21-15
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
Competition next Saturday at CrossFit Impervious. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…