Thursday, 8-30-18

Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders

Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)

Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us Strength/Skill – Halting Clean Deadlift – 3 X 5 7-6-5-4-3-2-1 Hang Cleans – 133/215 Wall Climbs

First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing

Warm up: 2 RDs 10 BB Thruster 10 Box Jump Overs 200m Run ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.   KABUL, Afghanistan, Sept 4, 2011 — The…

5 min Max Meter Row   20 min Skill Work   18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…