Strength/Skill: High Hang Snatch, practice speed under the bar.
Jill’s Dirty 30….. or Janel’s 25 Alive!!!!!
Happy Birthday Girls!!!
For time:
30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 Walking Lunges
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20/14 pound ball
30 Burpees
30 Double unders
W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
Stretch class with Doug Wednesday July 31st at 8am. 24 min EMOM 1- 15 Hollow Rock 2- 20 Wall Ball 20/14 3- 2 Sq. Snatch @ 75% 1 RM Bodybuilding 4×10 Bicep Curl 4×10 banded tricep Pull Down 4 sets of 21’s 4×10 French Press
Strength/ Skill: Back Sqauts:4X3 15 min AMRAP 1 Wall Climb 10 med ball Cleans 20 KB Swings 10 Weighted Sit Ups 25/15 1 Rope Climb
Today’s classes 4,5 and 6pm. Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…
30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*