Don’t forget to pick up a copy of our CrossFit Catalog, and place your order.
Reminder:
Christmas party this Saturday @6pm..:)
Running Clock-
0:00 – 5:00
50 Burpee Pull Ups
8:00 – 14:00
50 Burpee Box Jump Overs 24″/20″
17:00 – 24:00
50 Bar Facing Burpee
27:00 – 35:00
AMRAP Burpee Wall Ball 20/14
Sign up for Murph!! Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…
Strength/Skill – Bench Press 5-4-3-2-1 I LOVE BURPEES!! 10 burpees 10 burpees jump over the box 24/20 10 burpee pull-ups 10 burpee wall balls 20/14 10 wall walk burpees 10 burpee broad jumps 10 db burpee thrusters 25/35 10 pistol burpees (these were to be bastard burpees but the tires were too wet) 10 burpee…
5X3 Paused Front Squat (3 count pause in rock bottom) – heavy. 4X5 Dips – 15 min AMRAP 20 Front Squats (no rack) 135/95# 3 Wall Climbs 15 Front Squats (no rack) 155/105# 3 Wall Climbs 10 Front Squats (no rack) 175/115# 3 Wall Climbs 5 Front Squats (no rack) 195/125# 3 Wall Climbs
5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min 5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST 5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST
Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…