Sunday Funday Partner WOD. Don’t forget to sign up.
16 Minute AMRAP:
500 meter row
20 Pull Ups
40 Back Squat (135/95)
20 Pull Ups
30 Front Squats (115/75)
20 Pull Ups
10 Overhead Squats (95/65)
20 Pull Ups
Snatch
60%x2, 70%x2, 80%x2, heavy single
Painters Saturday night …9PM dancing!!! Every 1:30 for 6 sets (9min) 2 tempo back squat + 2 back squat @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top* With a partner : 22 min AMRAP 12 SA DB C&J 50/35 (6 R…
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s
Strength/Skill – Thrusters 8-8-5-5-3-3 Great advice for improving one’s racked position to increase Front Squat, Thruster & All Cleans!!! 21-15-9 95/65 Barbell Burpee Squat Clean Thrusters (OUCH!!) 400m run after each round CrossFit Kryptonite Scott DeTore
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************