Wednesday, 1-24-18
Strength:
Every 1:30 for 6 sets
50 D/U + 12 DB Snatch 45/30
10 min EMOM
3 OHS
start @ 60% 1 RM and build
9 Min AMRAP
4 Devil Press to Thruster 25/15
8 DB Push Press
12 Air Squats
Strength:
Every 1:30 for 6 sets
50 D/U + 12 DB Snatch 45/30
10 min EMOM
3 OHS
start @ 60% 1 RM and build
9 Min AMRAP
4 Devil Press to Thruster 25/15
8 DB Push Press
12 Air Squats
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!! Coach Nichols blowing out pull-ups!!!!! Strength/Skill – Hang Power Cleans 2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 TGU’S 53/35 CrossFit Kryptonite
CONGRATS TO RALPH D. FOR HITTING HIS FIRST SET OF DOUBLE UNDERS Skill – Hang Squat Snatch WOD – 30 min cap 100 Air Squats 30 Box Jumps (20″) 30 KB Swings (53/35) 30 AbMat Situps 30 Power Cleans (95/65) 30 Wall Balls (20/14) Run 1000m There is nothing better than a fine cut of…
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…