Strength/Skill :
Beginner – Pull-ups 5-5-5-5-5
Intermediate – Weighted Pull-ups 5-5-5-5-5
Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3
A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not.
3 Power Clean – 235/143
6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP)
9 Wallballs – 20/14
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Check in time is from 9:00-10:30.