Thursday 160721
For Time:
21 S2O 95/95 MRX 75/55
21 T2B
18 Power Clean 95/65 MRX 75/55
18 Barbell Push-Ups MRX 18 Push-ups
15 Hang Power Snatch 95/95 MRX 75/55
15 C2B Pull-Ups MRX 15 Pull-ups
12 S2O
12 T2B
9 Power Clean
9 Barbell Push-Ups MRX 9 Push-ups
6 Hang Power Snatch
6 C2B Pull-ups MRX 6 Pull-Ups
Post time to responses.
We will not have a 6:30pm class this evening. We apologize for the inconvenience.
Wednesday 160720
With a Continuously Running Clock
0:00-3:00 RUN 200m then Max rds
10 KBS 53/35 RX+ 70/53 MRX 45/25
10 Mil Anchored Ab-mat Sit-ups RX+ 10 GHD
3:00-5:00 REST
5:00-10:00 RUN 400m then Max rds
12 KBS
12 Mil Anchored Ab-mat Sit-ups RX+ 12 GHD
10:00-13:00 REST
13:00-21:00 RUN 600m then Max rds
14 KBS
14 Mil Anchored Ab-mat Sit-ups RX+ 14 GHD
21:00-24:00 REST
24:00- UTC
For time:
16 KBS
16 Mil Anchored Ab-mat Sit-ups RX+ 16 GHD
1200m Run
**Score each AMRAP and For Time
Post rounds and reps for each AMRAP and total time to responses.
The 6:30pm class today, Wednesday, July 20th & tomorrow, Thursday, July 21st is cancelled. We apologize for the inconvenience.
Tuesday 160719
13min AMRAP:
13 Back Squats (from floor) 115/80 RX+ 135/95 MRX 95/65
13 Pull-Ups RX+ 13 C2B Pull-ups
13cal Row
Rest exactly 2min after WOD then
“FINISHER”
1min Max Chin-ups (kip or strict) or Ring Rows
Post rounds and reps for WOD and “Finisher” to responses.
The 6:30pm class this Wednesday & Thursday, July 20th & 21st is cancelled. We apologize for the inconvenience.
“Let the CrossFitter Decide” by DB
3RFT:
15 Push Press 115/80 95/65 75/55 or 15 HSPU MRX 2/4″ rise
30 Doubles or 30 Mogul/ski jumps
20/15 Hand Release Push-Ups or 15/10 Dips (bar or ring)
15 Box Jumps or Step-ups30″ 24″ 20″ or 18″
10 Power Snatch Snatch 115/80 95/65 75/55 or 10 American KBS 88 70 53 45 35lbs
200m Run or 50 Doubles/50 Ski/Mogul Jumps or 15 Box Jumps
Post time to responses.
The 6:30pm class on Wednesday & Thursday, July 20th & 21st is cancelled. We apologize for the inconvenience.
