Wednesday
MAX EFFORT Squat Clean 3,3,3+ WODfor time: run 400m21 power cleans 115/8021 pull upsrun 400m15 power cleans 115/8015 pull upsrun 400m9 power cleans 115/809 pull ups post loads and times to comments
MAX EFFORT Squat Clean 3,3,3+ WODfor time: run 400m21 power cleans 115/8021 pull upsrun 400m15 power cleans 115/8015 pull upsrun 400m9 power cleans 115/809 pull ups post loads and times to comments
What are your limits? MAX EFFORTShoulder Press 3,3,3+ WOD5 rounds of…. 9 burpees9 Kettlebell swings 70/559 Box Jumps 24/18
Compliments of Albany CrossFit MAX EFFORTBack Squat 3,3,3+ WOD“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Post your choice of girls and rounds completed to comments.
Has anyone seen this CrossFitter? Mark? There are not any push-ups in the WOD today it is safe to come back. MAX EFFORTSquat Clean 5,5,5+ WODFive rounds of:3 Cleans (again, go HEAVY) 20 Burpees Post loads and times to comments….
MAX EFFORTDeadlift 5,5,5+ WODFor time: 6,5,4,3,2,1 rep rounds ofDeadlift heavybox jump 30/24″
THERE WILL NOT BE ANY AFTERNOON CLASSES TODAY. THERE WILL ONLY BE A 9, 10 and an 11am class today. MOBILITY MOBILITY WODFor time:Sprint 800m50 burpeessprint 800m Post times to comments….
Aaron, from a standstill, was able to barley touch the 10′ mark on the wall. MAX EFFORTShoulder press 5,5,5+ WOD3 rounds of 21 push press 95/6521 pull ups
Today if any current member can perform either of these exercises as well as the demonstrators you will get 3 Months FREE of CrossFit. MAX EFFORTBack Squat 5,5,5+ WOD3 rounds for time of:20 1 arm alternating kettlebell swings 55/35lb20 alternating 1 legged squatsrun 400m.
TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!! TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!! TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!! TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!