W.O.D.
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Cool Down: Hold a handstand for a total of five minutes.
Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!!
Way to go Steve!!!!!!!!!!!!!!!!
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
E3MOM x 9 min (3 sets) 15 Back Squats @ 25-35% of 1 RM 2RDs: 12 Hang Sq. Clean Thruster 75/55 12 Lat. Burpee Over Bar …right into… 2RDs: 8 Hang Sq. Clean Thruster 95/65 12 Lat. Burpee Over Bar ..right into… 2RDs: 4 Hang Sq. Clean Thruster 115/85 12 Lat. Burpee Over Bar
For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice