We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!!
Christmas Party at Brewology December 13th!
Strength/Skill: Hang Squat Clean
10 minutes to work up to a Heavy Single
WOD The Jordanator
For Time (7 minute cap)
50 Thrusters
Begin Each Minute with 7 Push-Ups
Rest 1 minute
EMOM for 12 minutes
Min 1– Max Effort Row for Meters
Min 2 – 10 Toes to Bar
Min 3 – 10 Alt. KB Snatches
Rx+/Rx – 115/80
Advanced – 95/65
Beginner – 75/55
Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
Click here for Snatch Efficiency tips!!! Skill – Snatch CrossFit Games Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep…
For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!
Strength: EMOM X8 12-Floor Presses 12-Windshield Wipers 3 RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 250m Row