Thursday, 8-25-16
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
2 heats for Murph: 8:30am & 10am. BBQ at 1:30. Monday 9am class only!!! Skill: Handstand/HSPU/HS Walk Practice Or Double Under Practice Wod: 20 Min EMOM Min 1: 8-10 Strict t2b Min 2: 5-10 Stone to Shoulder Min 3: 30′ Sled Push 150/100 Min 4: 12-15 Back Ext.
WE ARE GOING TO RUN OUTSIDE. PLEASE BRING APPROPRIATE ATTIRE. W.O.D: 21-18-15-12-9-6-3 800 m Run Front Squat (95/65) (85/55), Ring Dips/Ring Push-Ups/Game Style Push-up 800m Run.
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Skill – One Legged Romanian Deadlift This is a single-leg RDL with the bar intentionally loaded slightly heavier on the contralateral side to the leg…
CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box Rest 3 Minutes Two 400m Runs 1 – Weighted 400m Run 45/25 2 – 400m Run
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s