Saturday, 9-23-17
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3!
For time:
2000m row
100 Air Squats
1500m row
50 Pull Up
1000m row
25 HSPU
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3!
For time:
2000m row
100 Air Squats
1500m row
50 Pull Up
1000m row
25 HSPU
Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats
They are the strongest girls in the world! Show this to your girl friends so they can stop saying “I-don’t-lift-heavy cause I’m gonna get bulky”!!! Operation Painstorm (Courtesy of CrossFit North East England) Five 6-minute rounds with no rest in-between. At the start of each interval, run 400 meters. Then, in the remaining time, complete…
Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!! Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees
2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…