Tuesday, 2-18-20
Tabata Abs
Hollow Rocks
Sit Ups
Med Ball Twists
100 Double Unders
25 Burpee Box Jump Overs 24/20
5 Rope Climbs
100 Double Unders
5 Rope Climbs
25 Burpee Box Jump Overs
100 Double Unders
Tabata Abs
Hollow Rocks
Sit Ups
Med Ball Twists
100 Double Unders
25 Burpee Box Jump Overs 24/20
5 Rope Climbs
100 Double Unders
5 Rope Climbs
25 Burpee Box Jump Overs
100 Double Unders
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
July 4th: 9AM class only…partner WOD Power Clean and Jerk 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets (60%x3+1 = 3 cleans 1 jerk) 21-15-9 Power Snatch 75/45 DB Thruster 40/20 Ring Push Up
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Snatch- Find your 1 RM 3 R.F.T. 25 Box jumps (60/50 cm) 15 Push presses with heavy dumbbells 12 Chest-to-bar pull-ups