Thursday, 2-27-20
20 min to complete
3×10 French Press
3×14(each arm) Bicep Curls superset with 25 banded curls
3×20 Tricep Pull down w/2 second pause at extension
3 sets of BB 21’s
Partner WOD
20 min AMRAP
30 AAB
20 Devil’s Press 50/35
20 min to complete
3×10 French Press
3×14(each arm) Bicep Curls superset with 25 banded curls
3×20 Tricep Pull down w/2 second pause at extension
3 sets of BB 21’s
Partner WOD
20 min AMRAP
30 AAB
20 Devil’s Press 50/35
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill -Push Jerk 2-2-2-2-2 15 min AMRAP 5 Jerks 115/75 5 Front…
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes