Friday
Max EffortTurkish get up WOD3 rounds for time of: 21 Pull ups21 Box Jumps 24/1821 Burpees Post times to comments……
Max EffortTurkish get up WOD3 rounds for time of: 21 Pull ups21 Box Jumps 24/1821 Burpees Post times to comments……
MAX EFFORTPower Snatch 3,3,2,1,1 WOD4 rounds for time of:Run 400m21 Wall Balls 20/1621 Russian swings 70/55lb
BUY IN: 500m row for time5 Skin the catsif you cannot do a skin the cat you must complete 10 strict toes to bar i.e. no kip WODAMRAP in 12 minutes of:3 Wall climbs6 pass throughs9 up downs
WOD21-18-15-12-9-6 rep rounds for time of:Deadlift 95/65lbHang Power Clean 95/65lbFront Squat 95/65lbPush press/jerk 95/65lb Post loads and times completed.
MAX EFFORTOverhead Squat 5,3,1+Back Squat 5,5,5 (no plus) WODAMRAP in 13 minutes run 200m21 Grasshoppers21 Starbursts Post loads and times to comments…..
MAX EFFORTSplit Jerk 3,3,3,3 WOD Five rounds for time of:135/95 pound Power clean, 10 reps15 Wall ball shots, 20/16 pound ball Post time to comments.
MAX EFFORTTabata Push Ups8 intervals of 20 seconds of work followed by 10 seconds of rest. Chest to the deck, and full lock out to complete rep!! WOD5 rounds for time 10 pull ups15 kettlebell swings 55/35lb20 double unders
MAX EFFORTDeadlift 5,3,1+Ply-drills…. (box jump compilation) WOD5 rounds for time of:Run 200m7 thrusters 135/95lb. Post loads and times to comments….. …
“While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety.”– Ashley Shanklin
Another great video. MAX EFFORTBack Squat 5,3,1+Box jump 3,3,3 at 85% WODrun 400m21 pull ups21 burpeesrun 800m21burpees21 pull upsrun 400m