Tuesday, 12-4-18

Strongest B-Boy Compilation Part 1, Darkness,Junior,Physicx,Baek – Click here for more blooper videos WOD – For time: 100′ Walking Lunge 21 Pull Ups 21 Sit Ups 100′ Walking Lunge 18 Pull Ups 18 Sit Ups 100′ Walking Lunge 15 Pull Ups 15 Sit ups 100′ Walking Lunge 12 Pull Ups 12 Sit Ups 100′ Walking…

Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then,  21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…

2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work

Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow  rocks warm into thruster   30 min EMOM Min 1  12 alt DB snatches 53/35 Min 2  6 thrusters 155/105 Min 3  15 V-ups Min 4…

Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80   21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35