Saturday, 9-30-17
Partner WOD
For Time.
1 person works at a time.
“”Diane””
21-15-9
DeadLift 225/135
HSPU
“”Grace””
30 Clean & Jerk 135/95
“”Isabel””
30 Snatch 135/95
“”Jackie””
1000m Row
50 Thruster 45/35
30 Pull Ups
Partner WOD
For Time.
1 person works at a time.
“”Diane””
21-15-9
DeadLift 225/135
HSPU
“”Grace””
30 Clean & Jerk 135/95
“”Isabel””
30 Snatch 135/95
“”Jackie””
1000m Row
50 Thruster 45/35
30 Pull Ups
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.
Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10 Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185-lb. front…
Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run