Tuesday 7-26-16
6 Min EMOM
Even: 7-10 Strict Ring Dips
Odd: 4-8 Tall Box Jumps
10 Min EMOM
Even: 50 D/U
Odd: 12 KBS 53/35
Strength:
Split Jerk
7 sets of 1 rep… trying to build to a heavy single.
6 Min EMOM
Even: 7-10 Strict Ring Dips
Odd: 4-8 Tall Box Jumps
10 Min EMOM
Even: 50 D/U
Odd: 12 KBS 53/35
Strength:
Split Jerk
7 sets of 1 rep… trying to build to a heavy single.
Regional Event #3 For time: 100-ft. dumbbell overhead walking lunge 80/55 100 double-unders 50 wall-ball shots 30/20 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge RX: Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 1 Snatch Balance + 3 OHS @50-75% 1 RM snatch X 6 24 Min EMOM- 1-…
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1
Strength: Split Jerk- (If you do not have the technique down you will be doing drills for foot work) 6×2 starting at 60% and increasing. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD: “Nate”…
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX