Christmas party Saturday, Dec.12th.
Strength-
Unbroken Deadlifts
15 reps – Lightest weight
10 reps – Heavier than first set
5 reps – Heavier than before
10 reps – Real close to prior set weight
15 reps – Close to second sets weight.
(All sets must be unbroken)
WOD:
You Choose between the three depending on your level-
“Fran”
21-15-9
Thruster 95/65
Pull up
“Freaking Fran”
21-15-9
Thruster 115/85
C2B Pull Ups
“F***ing Fran”
21-15-9
Thruster 135/95
Bar M/U
Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…
Strength: BOX SQUAT 7X1 21 MINUTE WORKOUT 30 SEC MAX KETTLE BELL SWINGS 70/53 – 30 SEC REST 30 SEC MAX DOUBLE UNDERS – 30 SEC REST 30 SEC MAX WEIGHTED SIT-UPS- 30 SEC REST
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3