Saturday, 11-24-18
Christmas party is Dec 15. $20.00 pp
For time –
3 Rope Climb 3:1
75 Wall Ball 20/14
3 Rope Climb
75 Deadlifts 135/95
3 Rope Climbs
75 Medball Clean 20/14
3 Rope Climbs
Christmas party is Dec 15. $20.00 pp
For time –
3 Rope Climb 3:1
75 Wall Ball 20/14
3 Rope Climb
75 Deadlifts 135/95
3 Rope Climbs
75 Medball Clean 20/14
3 Rope Climbs
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1
Reminder: CrossFit Kids starts today @ 10AM. Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…