We will be closed Sunday.
7 sets of the complex:
2 Power Cleans + 2 Push Press + 1 Split Jerk
For Time:
15 Sq. Snatches (95/65)
15 Box Jump Overs 24/20
30 D/U 3:1
12 Sq. Snatches (115/80)
15 Box Jump Overs
30 D/U
9 Sq.Snatches (135/95)
15 Box Jump Overs
30 D/U
6 Sq.Snatches (165/110)
15 Box Jump
30 D/U
*15 min Cap*
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!
Bring a deck of cards!!! “Deck of Cards” [40 Minute Time Cap] Spades: Goblet Squats (24/16kg) Diamonds: AbMat Situps 35/25 Clubs: Kettlebell Swings (24/16kg) Hearts: Weighted step ups 35/25 Aces: 200m Run with Prowler
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
Regular hours today…who loves ya?? 12 Min EMOM Even: 5-10 Strict Pull Up Odd: 5-10 T2B 10 RFT – 9 S2O 135/95 35 D/U
Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP
Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!