Saturday, 9-2-17

Strength: Front Squat 4X6 @ 70%   20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)

Strength: Every 90 sec for 5 sets Push Press 5@70% 5@75% 3@80% X3 12 min EMOM 1:1-4 Strict M/U’s or 10 Dips 2:10-15 Push Ups 3:20-25 weighted sit ups 35/25 10 min AMRAP 10 Burpees 20 KBS 70/53 30 Air Squats

W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…

Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press

Reminder: CrossFit Kids starts today @ 10AM.   Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…

9 Min EMOM Min 1- 15 Hollow Rocks Min 2- 30 Toe Touches Min 3- 1 arm KB Sit Ups- 8 each side   Bear Complex Complete 7 unbroken sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the…