Wednesday, 6-6-18
30 min to complete:
3 sets of 21’s
6 Plank Circles
3×10 Hammer Curls
3×10 front lateral raises (each arm)
4x 1 min Hollow Hold
For time:
10-1
Thruster 95/65
Bar Facing Burpee
*12 min Cap*
30 min to complete:
3 sets of 21’s
6 Plank Circles
3×10 Hammer Curls
3×10 front lateral raises (each arm)
4x 1 min Hollow Hold
For time:
10-1
Thruster 95/65
Bar Facing Burpee
*12 min Cap*
I need a head count for BBQ 15 min to work up to your 1RM Deadlift 3 RFT – 600m Run 40 KBS 53/35 40 Wall ball 20/14 *20min Cap*
Does anyone have a fresh water fish tank ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting…
Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
Hang Squat Cleans 4×4 @65% 18 min AMRAP 15 Weighted Step Ups 53/35 20/18 12 KB Swings 70/53 9 AAB 6 Muscle Ups
0:00-6:00 Burpee AMRAP 10:00-24:00 3 Rds 20 Pull Up 30 Push Up 40 Sit up 50 Air Squat 27:00- 33:00 10 Power Clean + Jerk 135/95 10 Power Clean + Jerk 155/115 10 Power Clean +Jerk 185/135 10 Power Clean + Jerk 205/155 AMRAP Power Clean + Jerk 225/165