CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20 box
Rest 3 Minutes
Two 400m Runs
1 – Weighted 400m Run 45/25
2 – 400m Run
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
Thank you to all who came in on Saturday for the 12 Days of Christmas workout. That was the our biggest class to date as we are sure you probably noticed. We hope you are enjoying your holiday. Click on your pic!!!! Strength/Skill- O.H. Squat 3 R.F.T. 10 O.H. Squats (135/95) 50 Double Unders
24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20 skill work!
Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3 EMOM X6 3 Power Snatches 70-80% 50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95