Saturday, 11-2-9
Every 5 minutes for 25 minutes
5 Bench Press (as heavy as possible)
25 Toes to Bar/scale 35 weighted sit ups
As many D/U’s in the remaining time
Every 5 minutes for 25 minutes
5 Bench Press (as heavy as possible)
25 Toes to Bar/scale 35 weighted sit ups
As many D/U’s in the remaining time
Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
Christmas Party tonight @ 7PM. No classes Sunday! 5 Sets for max reps: 1 Min – Push Ups 1 Min – Weighted Sit Ups 25/15 1 Min – Air Squats 1 Min – KBS 53/35 1 Min – Overhead plate reverse lunges 25/15 2 Min – REST
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac