Wednesday, 11-6-19
Our very first WOD on our website 9 years ago
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
*BRING SHIN PROTECTION*
Every 90 sec x 8
3 Sumo Deadlifts
Our very first WOD on our website 9 years ago
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
*BRING SHIN PROTECTION*
Every 90 sec x 8
3 Sumo Deadlifts
Strength/Skill – SDHP 3 3 3 3 @ 70% Seven rounds for time of: 75 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20 pound medicine ball
The workout Annie,……..This is her, Annie Sakamoto. Ninth Place at this years Reebok CrossFit Games!! Strength/Skill – Push Press 3-3-3-3 “Squatting Annie on all fours” 50-40-30-20-10 Double Unders Air Squats Ab-mat Sit-ups 20m bear walk…….BACKWARDS!!!!
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…
15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85
Veterans Day In observance of Veterans Day, we will be doing a very special WOD. “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device….