Monday, 11-28-16
Strength:8 min EMOM
3 DEADLIFTS @ 70-80%
5 ROUNDS:
10 PUSH PRESS 115#/75#
10 PULL UPS
35 DOUBLE UNDERS
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Monday, 1-9-12
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
Strength:8 min EMOM
3 DEADLIFTS @ 70-80%
5 ROUNDS:
10 PUSH PRESS 115#/75#
10 PULL UPS
35 DOUBLE UNDERS
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups
WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m