Saturday, 12-1-12
5 RFT
2 – Rope climbs
Shuttle Sprints 10m 20m 30m
10 Pistols Alternating Legs
20 K.B. Swings 53/35
5 RFT
2 – Rope climbs
Shuttle Sprints 10m 20m 30m
10 Pistols Alternating Legs
20 K.B. Swings 53/35
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)
9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.
With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU
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. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX