Tuesday, 12-25-18

Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45

Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%

Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!

Tribal Games Friday Night, no 6pm class. Strength: Box Squats 5X3 increasing weight Partner WOD Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5…

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

Strength/ Skill: Back Sqauts:4X3 15 min AMRAP 1 Wall Climb 10 med ball Cleans 20 KB Swings 10 Weighted Sit Ups 25/15 1 Rope Climb