Murph is this Saturday…I need a head count for the BBQ.
Strength: Deadlifts
8 @ 50
8 @ 60
8 @ 75
6 @ 85
4 @ 90 of 1RM
For time:
100′ Walking Lunge
75 Sit Ups
50 Box Jumps 24″/20″
25 Push Up
50 Box Jumps
75 Sit Ups
100′ Walking Lunges
Strength/Skill: Snatch balance 7 Minute Ascending Ladder 2,4,6,8…. Deadlift (225/135) HSPU Rest 3 Min 7 Minute Ascending Ladder 2,4,6,8…. Power Cleans (155/95) Pistols
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Dork 6RFT 60 D/U’s 30 KBS 15 Burpee
Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats