Thursday, 11-29-12
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!! WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
Todays Classes are 8 and 9AM!! 17:76 min AMRAP (18min and 16 sec) Happy 241st Birthday America!!! 200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists Make America Fit again
Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. 8 Min AMRAP 10/8 Cal Row 10 S2O 135/95 rest 4 min 8 Min AMRAP 10 KBS 70/53 3 OHS 135/95 1 Rope Climb…