Friday!!
WOD 21-15-9 rep rounds for time of: Hang Squat Snatch 75/50lb Burpees Pull ups Post times to WODHOPPER!!!
WOD 21-15-9 rep rounds for time of: Hang Squat Snatch 75/50lb Burpees Pull ups Post times to WODHOPPER!!!
MAX EFFORT Hang Clean 3,3,3,3,3 (yes you must catch it in a squat) We are looking for a 3 rep max. Skill Development/Conditioning Work on a skill, I strongly suggest you work on either handstand push ups or walks, or muscle ups. GHD sit ups Hip and back extensions
MAX EFFORT Deadlift 1 rep max WOD For time complete: Run to Gary ave 100 double unders* Run to Gary ave *if you cannot string Double unders together, Do 50 Tuck jumps instead or 400 singles.
MAX EFFORT Shoulder press 1 rep max WOD with a 55/35lb kettlebell perform 5 rounds of the following for time: 10 Turkish Get ups 20 Russian swings 30 Sntaches You may alternate between left and right as needed for both the TGU and the Snatches. For the snatch the end position is the ear has
MAX EFFORT Overhead Squat 1 rep max Back Squat 1 rep max WOD For time complete the folowing: Run to Gary ave 50 burpee box jumps 24/20 (you must face the box as you do the burpee and jump forward onto the box!!) Run to Gary ave.
Open Gym From 9:30 until Noon!!! Come in and do one of the four events for the Masters Regionals!! Or come and cheer Kathy McNulty on as she attempts event 3!!
The Regional competition for the Masters division starts today. Our very own Kathy McNulty has qualified to compete in the competition finishing 172nd in the world. So below are the four WOD’s she has to do by Monday. You have the opportunity to do the workouts with her in spirit or in person. So
MOBILITY WOD 5 rounds of: Row 1 minute 1 minute of burpees Rest as needed. WOD is scored on how many calories and burpees completed all 5 rounds.
MAX EFFORT Deadlift 5,5,5 (de-load) 1 minute amrap of Clapping Push ups (same standards apply, chest to deck and then launch to clap) WOD AMRAP 12 minutes 10 Up downs 10 Toes to bar 10 Grasshoppers Post rounds and fractions of rounds to WODHOPPER!!
There is NO CrossFit kids this week. Regular classes will resume at 4pm. MAX EFFORT Shoulder press 5,5,5 (de-load) Split Jerk 1 rep max EMOM 12 minutes…. First 6 minutes 2 reps of squat cleans Second 6 minutes 1 rep of squat clean Go heavy and look for that one rep max!!