Saturday, 5-6-17
Partner Wod:
21-18-15-12-9-6-3 reps for time:
Calorie Row
Thruster (65/45)
Sumo Deadlift High Pull (65/45)
Burpees
Medicine Ball Cleans (20/14)
Wall Ball shots (20/14)
Pull Ups
Partner Wod:
21-18-15-12-9-6-3 reps for time:
Calorie Row
Thruster (65/45)
Sumo Deadlift High Pull (65/45)
Burpees
Medicine Ball Cleans (20/14)
Wall Ball shots (20/14)
Pull Ups
CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN THIS WOD STARTS 10MIN PAST THE HOUR AND ENDS ON THE HOUR. PLEASE BE PUNCTUAL Skill/Strength – Handstands, H.S.P.U.’S, Handstand Walks 5 R.F.T. 200m –…
25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles “Karen” 150 Wallballs 20/14 *15 min Cap*
Deadlift 3×8 Build from Lighter weight 3×4 Build to heavy 4 10-1 HR Push Up KBS 70/53 * 50 ‘ Bear Crawl after each rd*
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Skill – One Legged Romanian Deadlift This is a single-leg RDL with the bar intentionally loaded slightly heavier on the contralateral side to the leg…
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats