Monday, 9-17-12
PARTNER WOD SATURDAY
Strength/Skill – Power Clean 2-2-2-2-2 (TnG)
AMRAP 15 Minutes
10 Wallball – 20/14
15 K.B Swings – 55/35
20 Front Racked Walking Lunges – 95/65
PARTNER WOD SATURDAY
Strength/Skill – Power Clean 2-2-2-2-2 (TnG)
AMRAP 15 Minutes
10 Wallball – 20/14
15 K.B Swings – 55/35
20 Front Racked Walking Lunges – 95/65
CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Thruster Efficiency Strength – 7 Thrusters on the Minute – 73/115 For 6 minutes, AMRAP on the 7th Minute. You may NOT drop the bar on your 7th minute. Rest 2 minutes…
Skill 20 min for Handstand work HSPU/HS walk/ HS holds WOD 15 min AMRAP 15 T2B 10 KBS 53/35 5 Wall Climbs
16 min Ladder by 1: 1 DB snatch 45/30 1 Single Arm DB Thruster 1 Single Arm DB OHS 2 DB snatch 2 Single Arm DB Thruster 2 Single Arm DB OHS 3….. *must use the same arm to complete the rd and then alternate arms* Every 1:30 for 6 sets 2 Sq. Snatches start…
15 min EMOM Min 1 – 10 Deadlifts 225/155 Min 2 – 12/10 AAB Cal Min 3 – 10 Seated DB Strict Press 12 min AMRAP: 10 Thruster 115/85 30 D/U 3:1