CrossFit Kids starting soon for ages 6 and up.
Can we get an idea of who’s in? We are looking at Tuesday and Thursday mornings for July and August.
Strength/Skill -8 min EMOM 2 Deadlifts 2 Power Clean & Jerks 155/115
“The Kryptonite Krusher”
3 R.F.T.
10 – Pull-ups
10 – Burp’s
10 – Box Jumps
10 – Ab-Mat Sit-ups
10 – D.B.G.2.O 45/25
10 – Goblet Squats 45/25
10 – Push-ups H.R.
10 – Medi-Ball Cleans 20/14
19 – Double Unders
1 – Rope Ascent
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups
Strength: Every :20 for 5 min (15 sets) 2 Strict Press @ 55-75% 1 RM Row Intervals 10 sets of: 1 Min Max Cal 1:30 Rest
Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups
Handstand Practice ‘THE LEGEND’ WOD Chris Kyle Nationwide Friday May 1, 2015 233 Reps Total 4x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) 75 x Pullups 50 x Pushups 25 x Kettlebell Swings 4 x Pistols Christopher “Chris” Kyle (April 8, 1974…