7PM class starts Wednesday night.
Warm up:
2RDs at easy pace
1min Push Up Plank Hold
5 Push Up
10 Banded Pull Aparts
10 Banded Strict Press
E2MOM for 12 min
6 Bench Press
*Ascending weight throughout sets*
For time:
3RDS
5 BMU (15 Pull Up + 10 Dips)
5 Power Snatches 155/105
3RDS
15 Deadlifts 155/105
30 Squats
3RDS
5 BMU
5 Power Cleans 155/105
*19 min Cap*
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders) 4 rounds for total working time of: 7 C2B Pull-ups 7 Ring Dips 15 KBS 32/24kg (53/35 50 Double-Unders Rest 1:1 (whatever your time is per round, you rest that amount…
CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box Rest 3 Minutes Two 400m Runs 1 – Weighted 400m Run 45/25 2 – 400m Run
10 Min EMOM 2 Push Presses + 1 Push Jerk Work up to a heavy complex 5 RFT 6 MU 5 Power Cleans 185/125 4 Front Squats 3 Push Jerks
We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
Teams of 2: 70 Wall Ball 20/14 70 T2B 70 Shoulder Touches 70 Cal Row 70 Power Cleans 135/95 70 Cal Row 70 Shoulder Touches 70 T2B 70 Wall Ball