Announcements:
SWOD: testing
Snatch: 30 mins to find your 1RM
Recommended warm up:
WOD
Tabata Thrusters (75/55)
rest …
Announcements:
SWOD: testing
Back Squat Testing: 30 mins to find new 1RM
Recommended Warm Up:
8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, …
Announcements:
SWOD
Back Extensions 4×10
WOD
400m run
12 Ball Slams
8 Power Snatches (135/95)
4 OHS (135/95)
3 Rounds for time
…Announcements:
SWOD (15 min)-Last deload week before testing
Back Squat: 1×5@60,70, 75, 75%
Front Squat: 1×5@60, 70, 75%
WOD
40 Front Squats (45/35)
10 Lateral Burpees over bar
30 Front …
Starting Tuesday June 2, 2015, we are starting a 10am class every Tuesday and Thursday.
The CrossFit 858 “Golden Hour” class is reserved for athletes ages 50 and above only. Similar to our regular classes, this slot will group fitness …
Skill: Kipping (10 min)
WOD
AMRAP 15 min
10 Toes to Bar
20 Wall Balls (20/14 to 10’/9’)
200m run with Med Ball
…SWOD
Deadlifts 3×5 @85%
WOD
5 Clean and Jerks (135/95)
5 KB Swings (70/53)
10 Clean and Jerks
10 KB Swings
4 Rounds for time
…SWOD
Snatch 6×2 (Heavier than last week)
WOD
Benchmark WOD
“Annie”
50 Double unders (150 singles)
50 Sit-ups
40 Double unders (120 singles)
40 Sit-ups
30 Double unders (90 singles)
30 Sit-ups
20 Double unders (60 singles)
20 Sit-ups
10 …
Announcements
WOD
24-16-8
HSPU
Power Cleans
Rx: 135/95
RxA: 155/115
…Announcements
SWOD (15 min)
Back Squat: 1×5@60,70, 75, 75%
Front Squat: 1×5@60, 70, 75%
WOD
10 Pullups
10 Diamond Pushups
8 STO
4 Hang Squat Snatches
20 Unbroken Double Unders (40 singles)
-4 Rounds …