9 DB Lunges 30/20
21 DB Thrusters
21 Pull Ups
21 T2B
8 DB Lunges
18 DB Thrusters
18 Pull Ups
18 T2B
7 DB Lunges
15 DB Thrusters
15 Pull Ups
15 T2B
6 DB Lunges
12 DB Thrusters
12 Pull Ups
12 T2B
5 DB Lunges
9 DB Thrusters
9 Pull Ups
9 T2B
4 DB Lunges
6 DB Thrusters
6 Pull Ups
6 T2B
3 DB Lunges
3 DB Thrusters
3 Pull Ups
3 T2B
Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips *25 min Cap* Tires are dirty, so don’t wear your Sunday best.
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
8 min EMOM 50 m sprints 1. Press 10 min EMOM: 2 Strict Shoulder Press 2. Jerk Complex Push Jerk + Split Jerk, work up to a heavy set. 3.Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. Strength: Weighted Push ups 5X5 8 Min AMRAP- 10 Deadlifts 135/95 15 box jumps 24/20″ 15 Deadlift 185/135 15 box jumps 20 Deadlifts 225/155 15 box jumps 25 Deadlifts 275/185 15 box…
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: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…