Friday, 9-27-19

6,7 and 8 AM classes only. Closed tomorrow 12-25! “12 Days of Christmas WOD” 1 Min plank hold 2 Ring Dips 3 Push ups 4 Pull Ups 5 Burpee broad jumps 6 Squat Jumps 7 Box Jump overs 8 Kettlebell Swings 9 Toes to Bar 10 Walking Lunges (each leg) 11 Situps 12 Pistols (each…

Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” Five rounds for time of: 12 reps Deadlift, 155/105 9 reps Hang power clean,…

Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)

Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball After WOD – Pistol Practice Why Are Fish So Happy? Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine…

Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! For time: 2000m row 100 Air Squats 1500m row 50 Pull Up 1000m row 25 HSPU