Thursday, 11-7-19

I would like to say a GREAT BIG THANK YOU TO ALL OF YOU FOR YOUR SUPPORT AND WARM WISHES REGARDING THE CROSSFIT GAMES. It was a great experience and you all following the action via Facebook and streamimg video made it all more exciting. Thank you again. Scott Strength/Skill – Back Squat 3-3-3-3-3 5…

Strength: Bench Press Find your 3rep max   2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…

Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps

In a 3 person team complete   6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**

Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips

Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row