Important Membership Change Inforamtion
Strength/Skill –
CrossFit Games Open 12.4
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
CrossFit Games Open 12.4
Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Strength/Skill -15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance Note: This is a complex. The barbell should not drop at any point. 30 T2B 30 Push Presses 115/85 20 T2B 20 Push Presses 115/95 10 T2B 10 Push Presses 115/95 Time to beat…
Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…
W.O.D. 8 R.F.T. 10 – Hang Squat Snatch’s 95/65 75/45 10 – Pull-ups 10 – K2E or 4 R.F.T. 20 – Hang Squat Snatch’s 95/65 75/45 20 – Pull-ups 20 – K2E…. …..Choices Choices Choices!!!!
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1 METCON Row 1000 Meters, followed immediately by: 4 Rounds 7 Power Clean – 175/113 50 Double Unders
Skill – Strength – stiff legged deadlifts 4 x 6 @ 70% “OMG Let’s Do ‘Abs!’” AMRAP 20 Minutes 10 reverse crunches with med ball 20 Sit-ups 5 Squat Cleans – 185/135 200m Meter Run