Tony’s Sushi 6PM.
Sally With Leg raises
Filthy 50
For time:
50 Box jump 24″/20″
50 Jumping pull-ups
50 KBS 53/35
50 Walking Lunges
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 D/U
*30 min CAP*
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate
“Kettle Gone Bad” Three rounds of: KBS (Reps) Goblet Squat (Reps) KB Snatch Alt Arms (Reps) Alt. Pistols (Reps) Turkish Get-Ups alt arms (Reps) In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute…
Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…
Frank wins the CrossFit Total with 940 lbs.!!!! Strength/Skill – Weighted Pull-ups 5-5-3-3-2 15 min AMRAP 5 – Power Cleans 135/95 10 – Pistols 15 – Double Unders
Christmas Party Dec. 17th. Please sign up at front desk. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 3 Rounds: 500 Meter Row 12 Hang Power Cleans (155/105) 50 Double-Unders
E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees