Strength: Backsquat Waves6/4/2 6/4/2 Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave WOD: 3RFT50′ DB Single Arm Overhead Walking lunges 50/3525 Sit Ups10 DB Snatches5 Box Jumps… Read more »
WOD: AMRAP 10 x3Run 800m4 muscle upMax Calorie RowRepeat with no rest
Strength: Bench PressEvery 90s for 12 minutes (8 rounds)3 reps at 21X1 tempo (~70% of 1RM) WOD: Shoulder Smasher21/15/9 For TimeHSPUStrict Press 75/55Burpees
Please join us for open gym from 10am – noon!
PARTNER WOD: Teams of 2:AMRAP 1025/20 Cal BikePower Snatch 95/65Rest 3 minutesAMRAP 1025/20 Cal RowPower Cleans 115/75Rest 3 minutesAMRAP 10Run 200mDB Thrusters 40/25
Strength: 5 Complexes, increasing in weight3 Behind The Neck Snatch Grip Push Press5 Overhead Squats WOD: Death By:Every 2 minutes for as long as possible complete 1 round of:15 Box Jumps10 Push Press 95/655 Bar Facing Burpees
Strength: EMOM 102 C&Js (power – encourage split jerk if comfortable with technique) WOD: Grace:30 C&J For Time (8 min cap)Rest 3 minutesAMRAP 510 KB Goblet Squats 53/3510 KB Swings 53/3520DU/40SU
WOD: Crossfit Regions Event 6 2014For Time: 21 Min Cap50/35 Cal Row50 Box Jump Overs 24″/20″50 Deadlifts 185/12550 Wall Balls50 Ring Dips50 Wall Balls50 Deadlifts50 Box Jump Overs50/35 Cal Row Treat today as a chipper, we don’t expect you to… Read more »
Strength: 1 1/4 Front Squats5×3, pause at all 3 positions WOD: 4RFT9 TTB15 Wall BallsDirectly into4RFT9 Power Snatch 75/5515 OH Squats 75/55
Gymnastics Strength: Strict HSPUEvery 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145… Read more »
Strength: Backsquat Waves
6/4/2 6/4/2
Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave
WOD:
3RFT
50′ DB Single Arm Overhead Walking lunges 50/35
25 Sit Ups
10 DB Snatches
5 Box Jumps 30″/24″
