Monday, 11-30-15

5 min.A.M.R.A.P. 4 Manmakers 45/25 8 Hang Power Cleans 95/65 Strength/Skill – 15 mins to find 1 RM Front Squat 5 min.A.M.R.A.P. 5 Burpees (plate) 10 Push Presses 95/65

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…

3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run   Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)

Check out the move between 28-32 seconds!!!!! AWESOME!!!! Strength/Skill – Hang Power Cleans 3-3-3-3-3 20 Min A.M.R.A.P. 1 Rope Ascent 7 Deficit Push-ups / Ring Push-ups 3 Hang Power Cleans 155/105 Last day to donate/register for 31 Heroes Project As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice…

STRENGTH/SKILL – EMOM 8 Minutes 1 Squat Snatch 3 Overhead Squats 21-15-9 Push-Press (NOT JERK) – 93/135 Toes to Bar

Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…