15min to complete:
3×8 Elevator Dips
3×10 Glute Bridge Floor Press
3×12 Diamond Push Ups
30 Good Mornings 45/35
30 Toes to Bar
30 Reverse Lunges – Front Rack 135/95
30 Good Mornings
30 Reverse Lunges
30 Toes to Bar
30 Good Mornings
Tuesday and Thursday – No 5 A.M. classes. Good Friday- No P.M. classes. Strength/Skill – Squat clean; build to a tough single W.O.D. 5 R.F.T 3 Squat snatches 135/95 10 Weighted D.B. AB-MAT Sit ups 45/25 feet anchored D.B. remains in CONSTANT CONTACT with chin
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
15 Min to work up to a heavy single Front Squat 12 Min AMRAP 12 Front Squats @50% of 1RM 12 CTB PU 12 DB Push Jerks 55/35 12 CTB PU