Thursday, 9-27-18
They will be paving in the front parking lot today. Please park in the back.
3 RDs
40 D/U
10 BB Thruster
10 Ring Rows
Fran
21-15-9
Thruster 95/65
Pull Up
Skills for rest of class
They will be paving in the front parking lot today. Please park in the back.
3 RDs
40 D/U
10 BB Thruster
10 Ring Rows
Fran
21-15-9
Thruster 95/65
Pull Up
Skills for rest of class
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!
Strength/Skill – Back Squat 40% X 5 REPS 50% X 5 REPS 60% X 5 REPS 7 R.F.T. 15 Box Jumps 24/20 12 Toes to Bar Click here to register/donate to 31 Heroes Project
Competition Saturday at CrossFit Impervious​. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. Every 90 seconds for 9 min: 2 Front Squats + 1 Split Jerk 65%x2,70%x2,75%x2 of 1 RM Split jerk…
with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*
14 Min AMRAP 60 Wall Ball 20/14 50 c2b pull up 40 Slam Ball 30/20 30 t2b 20 Burpee (If you finish the burpees within the 14 min, start over from the wall balls.) Strength 6×2 Snatch This is a full snatch, drop the bar and reset between doubles.