down the drain and down to train
Labor day hours : 8 . 30 . 18 For time ” down the drain , down to train ” AMRAP 15 50 calorie row 40 KBS 53 / 35 30 Thrusters 95 / 65 20 Burpee box jump overs 10 bar muscle ups Can you get back to the rower ? …
August 2018
Dead Man Running
Monday is Labor Day – we will have Saturday hours : 830 team wod and open gym after! WOD 8 . 30 . 18 ” Dead Man Running ” 5 Rounds for time 250m run 7 Deadlifts 225 / 155 12 Toes to bar
Mount Vesuvius
WOD 8 . 29 . 18 A. Practice each move : with a running clock 5 minutes – Sotts Press 5 minutes – snatch balance 5 minutes – OHS 5 minutes – High Hang Squat Snatch Mount Vesuvius 10 min ARMAP 5 – 10 – 15 – 20 – 25 – etc OHS 95 …
Clean and Jerk Party
WOD 8 . 28 . 18 Clean and Jerk party EMOM x 4 min 4 reps clean and jerk Rest 1 min EMOM x 4 min 3 reps clean and jerk Rest 1 min EMOM x 2 min 2 reps clean and jerk Rest 1 min EMOM x 4 min 1 rep clean and jerk …
Barbara
WOD 8 .27 . 18 Benchmark WOD today! Use the 3 minutes rest to give a high output on each round. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.
Yin Yang
WOD 8. 24 . 18 ” Yin Yang ” Compare to 2 . 26 . 15 8 min AMRAP 10 Wall Balls 1 rope climb ( rx is legless to blue tape ) B. Cash out Relay races 250m X 5 each Rotate 1 : 1 with a “friend”
steven dirty 30
Steven Dirty 30 , Happy Birthday to this stud-muffin. Always down to lift heavy and go RX +++ he brings an awesome energy to the classes. Come one come all and get down on this epic Birthday WOD for Stephen. 8 movements 30 reps… get some. WOD 8 . 23 . 18 For time 30 …
” Hip Hop Party “
WOD 8 . 22 . 18 Coach going over technique …. brilliant man. ” Hip Hop Party ” Teams of 2 rotate full rounds till each complete 10 rounds. Row 200m 10 burpees over rower Compare to 12 . 23 . 15
Burn and Turn
WOD 8 . 21 . 18 A. Build to a 1 rep max Split Jerk – 15 minutes B. ” Burn and Turn ” AMRAP 12 10 Strict press 115 / 75 50 Double unders * If you finish 5 rounds max reps ring muscle ups ( scale with ring dips )
Khalipa Vs Spealler ( snatch style )
WOD 8 . 20 . 18 This is a video from 2011 with 2 of the most inspirational people in CrossFit. Khalipa is strong a 210 lb bear! Spealler is 140lb does the same wod with the same weight 155lb. and the rest is history. We are going to change the clean and jerks to …
