Saturday 11-14-15
“Nancy meets Karen”
5 RFT:
400m Run
15 OHS 95/65
30 Wall Balls 20/14
*Scale as needed*
“Nancy meets Karen”
5 RFT:
400m Run
15 OHS 95/65
30 Wall Balls 20/14
*Scale as needed*
Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch 30 Power Snatches 135/95 50/40 Cal Row 30 HSPU 15 min CAP…
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat
ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see…