Buckley’s this Saturday night at 7. Let me know if you can make it to dinner.
Strength:
5 sets
30 sec on 30 sec off -Strict Handstand Pushups*
30 sec on 30 sec off- Strict T2B
4RFT
30 Wall Balls (20/14)
15 Hang Power Cleans (135/95)
With a partner complete : 30 min EMOM Min 1- Burpee to plate 45/25 Min 2- Cal Row Min 3- Pull Up Min 4 – T2B Min 5- DB Floor Press *Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*…
W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
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!!!
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25