Overhead Squat 3-3-3-3 @ 75% with 2 sec Pause “Jackie” For Time: 1000m Row 50 Thrusters 20/15 30 Pull Ups Post load and time to the whiteboard
CONTINUE READINGFront Squat 3-3-3-3 Complete as many reps as possible in 10 minutes of: 50 Air Squats 40 Alternating Dumbbell Snatch 25/17.5 30 Kettlebell Swings 24/16 20 Pull Ups Post load and reps to the whiteboard
CONTINUE READINGNo sessions tomorrow due to the CrossFit Boss Christmas Party. “Lynne” 5 rounds for max reps of: Body Weight Bench Press Pull-ups Finisher: Tabata Mash Up Box Jump Overs Thrusters 20/15 Post reps to the whiteboard
CONTINUE READINGFront Squat 16 minutes to work up to a 1RM “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post load and time to whiteboard.
CONTINUE READINGPower Clean 15 minutes to find 1RM “Josh” For Time: 21 Overhead Squat 42.5/30 42 Pull-ups 15 Overhead Squat 42.5/30 30 Pull-ups 9 Overhead Squat 42.5/30 18 Pull-ups Post load and time to whiteboard.
CONTINUE READINGHERO WOD ‘BAIRD’ MEN: 3 Rounds AMRepsAP 13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements. WOMEN: 3 Rounds AMRepsAP 14 minutes […]
CONTINUE READINGS1 & S2: Press 5-5-5 Heaviest weight possible For Time: 80 Double Unders 40 Shoulder to Overhead 50/35 40 Pull Ups 30 Overhead Squat 50/35 30 Box Jumps 20 Toes to Bar 10 Squat Clean Thruster 70/45 80 Double Unders Post load and time to whiteboard
CONTINUE READINGComplete 2 rounds for time of: 30 Kettlebell Swings 24/16 10 Thrusters 70/50 20 Knees to Elbow 10 Power Cleans 70/50 30 Pull Ups 10 Overhead Squats 70/50 Post time to whiteboard.
CONTINUE READINGOnly a 5:30am and 6:30am session today no PM sessions due to Aimee and Nate tieing the knot this afternoon. “Grace” Clean and Jerk 60/42.5 1 minute rest, then “Helen” Complete 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post time to whiteboard
CONTINUE READING“Daniel” For Time: 50 Pull-ups 400 meter run 21 Thruster 42.5/30 800 meter run 21 Thruster 42.5/30 400 meter run 50 Pull-ups Post time to whiteboard
CONTINUE READING