WOD and WINE Friday @7PM….Bring a friend!!!
E2MOMx14
Power Clean + Hang Clean Below Knee + Jerk
Build to a heavy complex
2015 Games WOD:
“Triangle Triplet”
15-10-6
Thrusters 165/115
Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip)
*Scale as needed*
10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…
Snow day! We are closed.
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″
9AM TODAY!!! Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean Work up to a Heavy Complex 27-21-15-9 reps for time: Toes to Bar Overhead Squats (95/65)
“Death By Couplets” 3 rounds 15 Front Squats M135 W95 30 Double Unders Rest 3 minutes 21-15-9 Burpee Box Jumps KB Swings M55 W35 Rest 3 minutes 1200 meter run