Saturday, 11-25-17
For time:
100m Row
2- Burpee
3- DB Thruster 45/30
4- DB Power Clean
5- KBS 70/53
6- Pull up
7- DB Step Up
8- Sit Up
9- Hollow Rock
10- V-Up
11- Pistols
12- Man Makers 45/30
(Like 12 days of Christmas)
For time:
100m Row
2- Burpee
3- DB Thruster 45/30
4- DB Power Clean
5- KBS 70/53
6- Pull up
7- DB Step Up
8- Sit Up
9- Hollow Rock
10- V-Up
11- Pistols
12- Man Makers 45/30
(Like 12 days of Christmas)
Todays Classes 8:30 and 10am monday 9am class only BBQ 1:30 today. MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs,…
2RDs 10 Reverse Hypers 30 D/U 10 BB Deadlifts 30 Min to complete 3×10 Bicep Curl 3×15 Banded Tricep Pull Down 3 sets of 21’s 3×20 BB Unbroken Strict Press 3×20 two legged Glute Bridge w/1sec pasue at top 3×12 BB Good Morning 7 Min AMRAP 15 Deadlifts 155/105 35 D/U 2:1
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Did you do your taxes? Strength/Skill – Snatch Balance 5×2 3 R.F.T. 7 Overhead Squats – 125/83 20 Alternating One-Armed Dumbbell Snatch 50 Double-Unders
W.O.D. 6 stations 2 minutes on 30 seconds off, 2 rounds, add up total number of reps after each round. Add two rounds for total. Highest # of reps wins!!! Box jumps 24/20 Ab mat situps KB swings 53/35 Jumping pullups Burpees Push press 45/35
Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar