WODs

  Strict Press 3-3-3-3-3-3-3

  AMRAP: 15 Minutes 3 Front Squats (115/85) 6 Burpees Broad Jumps 9 Bent over Rows    

  Skill/Strength:  One arm overhead Kettlebell Squat O/H KB Squat ladder (12/16/20/24)   Then…   “Christine”   3 Rounds for Time 500m Row 12BW Deadlifts 21 Box Jumps (24/20)   Scaled: 12 1/2 BW Deadlifts 21 Box Jumps (16/24) This… Read more »

  Ta-Ta-Tabata!   Hammer Swings (Rx:  20/12; Scale: 12/8) Burpees Push-Ups KB Twists (24/16)   Complete as many reps as possible of each exercise in 20 seconds with 10 second rest; repeat for a total of 8 intervals (4 minutes… Read more »

  5 x 3 Snatch Pulls @ 75% of 1 RM DeadLift then… “Randy” 75 Power Snatch (75/55)   This is part of the LuRong Paleo Challenge so if you are signed up, be sure to get in and do… Read more »

Reminder:  No classes today due to CrossFit Power Lifting Seminar. Normal schedule resumes Monday.  

“Filthy Fifty” For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (52/35) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/30) 50 Good Mornings 50 Wall balls (20/14) 50 Burpees 50 Double unders

EMOTM:  30 Minutes 3 Back Squats (Rx: 135/95, A: 165/115)  

EMOTM:  3 Back Squats (65% of 1 RM) Advanced:  From the Ground

Strength/Skill:  Dumbell Snatch 3×10 (45/25 – each arm) then… “Hey Dumbell” 21, 18, 15, 12 DB Renegade Row (45/25) DB O/H Walking Lunge DB Swing