Monday, 12-9-19
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Deadlifts
5 X 3 Reps @ 75%
4 RFT
400m run
10 KB Deadlifts 70/53
100′ Farmer’s Carry
10 KB Deadlifts
20 Burpee to Plate
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Deadlifts
5 X 3 Reps @ 75%
4 RFT
400m run
10 KB Deadlifts 70/53
100′ Farmer’s Carry
10 KB Deadlifts
20 Burpee to Plate
10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
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: Push Press 70%x5 75%x5 80%x3 85%x3 3RM 3 RFT 100 D/U’s 30 OHS 45/30…
Gymnastics 8×4 Weighted Dips Increase weight each set. “Harper” 23 Min AMRAP 9 C2B 15 Power Clean 135/95 21 Squats 400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
Strength Bench Press – 5-5-3-3-1 W.O.D. – For Time 50 Jump and Touch (12″ above max reach) 40 Sit ups 30 KB Swings 1.5/1.0 20 Box Jumps 24/20 10 H.S.P.U.’S 1 Rope Ascent
CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups