Wednesday, 3-1-17
Strength: OHS
work up to a heavy triple
Tabata
Box Jumps 24/20
KBS 53/35
T2B
Wall Balls 20/14
with 1 min rest between exercises
Strength: OHS
work up to a heavy triple
Tabata
Box Jumps 24/20
KBS 53/35
T2B
Wall Balls 20/14
with 1 min rest between exercises
We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…
CrossFit Total You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift
3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…
Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 15 min EMOM 1: 10-15 V-ups 2: 10-15 Hollow Rocks 3: :40 Superman hold 12 min AMRAP 5 SDHP 115/85 10 2 for 1 wall Balls 20/14 5 Burpee to plate