Wednesday, 8-21-19
Please bring in your own sweat towels.
Bench Press
3×10
Chest Flys
3×12
*Light DB’s*
15 min AMRAP
60 D/U 3:1
30/25 Cal Row (20/15 AAB Cal)
5 Power Snatch 95/65
5 Hang Sq. Snatch 95/65
5 Sq. Snatch 95/65
Please bring in your own sweat towels.
Bench Press
3×10
Chest Flys
3×12
*Light DB’s*
15 min AMRAP
60 D/U 3:1
30/25 Cal Row (20/15 AAB Cal)
5 Power Snatch 95/65
5 Hang Sq. Snatch 95/65
5 Sq. Snatch 95/65
Gym is open….Thank you Nate!!
Strength/Skill – E.M.O.M. 7 min – 5 Burpee Pull-ups For time: 135/95-lb. clean, 1 rep 10 parallette handstand push-ups 135/95-lb. squat clean, 2 reps 9 parallette handstand push-ups 135/95-lb. squat clean, 3 reps 8 parallette handstand push-ups 135/95-lb. squat clean, 4 reps 7 parallette handstand push-ups 135/95-lb. squat clean, 5 reps 6 parallette handstand push-ups…
Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…
CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN THIS WOD STARTS 10MIN PAST THE HOUR AND ENDS ON THE HOUR. PLEASE BE PUNCTUAL Skill/Strength – Handstands, H.S.P.U.’S, Handstand Walks 5 R.F.T. 200m –…