Saturday 7-11-15

Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs

“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…

10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…

Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat

Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)

Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…