WOD – Three rounds for time
After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max.
For time:
95 /55 pound Squat clean, 21 reps
42 Back extensions
95/55 pound Squat clean, 15 reps
30 Back extensions
95/55 pound Squat clean, 9 reps
18 Back extensions
Cool Down – K2E on Ropes 10-10-10
Merry Christmas!!!
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
CrossFit Total You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS