Saturday, 2-29-20
3 Rds each, then rest
30/24 Calorie Row
30 Push Ups
rest 2 minutes
30/24 Calorie Row
30 Wall Balls
rest 2 minutes
30/24 Calorie Row
50′ Overhead DB Walking Lunge – Right Arm
50′ Overhead DB Walking Lunge – Left Arm
3 Rds each, then rest
30/24 Calorie Row
30 Push Ups
rest 2 minutes
30/24 Calorie Row
30 Wall Balls
rest 2 minutes
30/24 Calorie Row
50′ Overhead DB Walking Lunge – Right Arm
50′ Overhead DB Walking Lunge – Left Arm
W/U – 3 rounds 10 – Squat thrusts 15′ – Bear Crawl 20 – Hollow Rocks Hollow Rocks Demo….. Skill – Handstand holds 5 x 30 Applying Hollow Rocks to Handstands…Handstand Technique W.O.D. “Jumping Fran” 21-15-9 Thrusters Pull-ups (Don’t worry, you will be stronger from Monday’s weighted P/U’s) Double Unders
NO 5AM CLASS TODAY!! 3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*
15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…
Strength: Power Clean and Jerk Work up to a heavy triple. For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14
CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups