Sky High
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
CLASS TIMES FOR NEW YEARS EVE : NO 530am and NO 630 pm 830 am 12 noon 4 pm 515pm Have a safe New Years and we can talk about goals next week! A specific goal has a much greater chance of being accomplished than a general goal. Without goals and timelines it is just
WOD 12 . 27 . 18 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2- 2- 2 Cash Out 50 – 40 – 30 – 20 – 10 situps 10m handstand walk after each set ( scale 20m bear crawl )
wod 11. 5.18 A. power clean party 4 reps emom 4 min rest 1 min 3 reps emom 4 min rest 1 min 2 reps emom 4 min rest 1 min 1 rep emom 4 min B. “Lights out” 8 min amrap 3 power clean 185 /125 3 push ups 3 clean 6 push up
Wod 9.11.18 17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us
WOD 8 . 6 . 18 CrossFit Total 1 RM Back squat 1 RM strict press 1 RM deadlift Athletes will have 15min to establish a 1RM at each station. Add totals together to find you score.
WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2 -2 B. 12 min AMRAP Row 20 / 16 calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar
Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are