Saturday, 1-20-18

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.)

Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run

Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP WOD 5 Rounds 1 minute – Hang Squat Clean 1 minute – Box Jump Overs 1 minute – Toes to Bar 1 minute – Rest Final Score is your LOWEST total # of reps from any…

Bench Press 6X3 Increasing weight   Karen 150 Wall Balls 20/14 for time  

CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…

Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…