2 RDs
10 BB strict press
10 DB Upright Row to Press
10 Russian Swings
0:00 – 7:00
Est. a 3 rep Strict Press Max
7:00-14:00
Est. a 2 rep Push Press
14:00-21:00
Est. a 1 rep Push Jerk
10-9-8-7-6-5-4-3-2-1
KBS 70/53
HSPU 2:1
Strict DB Press 50/35
*20min Cap*
Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups
We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Sq. Clean Doubles 2×2 @ 65% 1 RM clean 2×2@ 70% 1×2@ 75% 1×2@ 80% 20RFT 1 Deadlift 365/225 3 HSPU 5 KBS 70/53 20 D/U 2:1 * 16 min Cap *
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap* U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…