STRENGTH: 20 minutes
1RM thruster from racks.
WOD: 7 rounds
7 pull-ups (ctb, regular or jumping)
Men < 155
Women < 105
What's the WOD?! See it first on Instagram!
1 minute per station (5 people per station).
Russian KB swings
Please join us this Saturday 11/25 as our CrossFit communities come together to support lift up, and fundraise for 3 year old Haley and her family.
We kindly ask for:
$40 donation to WOD.
$10 donation to spectate.
WOD times 9am, 10am, 11am.
All are welcome. There will be food, raffles, apparel sales, and a chance to win a 1 year unlimited membership! Don't miss out. See you at the whiteboard.
STRENGTH: 15 minutes to build to a heavy power clean AND thruster.
*Must come to a complete stop after the clean and then thruster the bar.
*Every 3:00 complete 3 MUs or 6 pull-ups or 9 ring rows.
*Choose a weight that will allow you to touch-n-go several power cleans.
STRENGTH: 15 min build to heavy squat clean.
WOD: EMOM x 20
1 squat clean
1 push jerk
Retest of 1/30/17
STRENGTH: Front squat — 15 minutes to find 1RM.
add 1 thruster per minute till failure.
*Sub 4 burpees for DU's.
*If subbing burpees--no set of burpees should be more than 12 seconds. People should have 45 seconds to complete thrusters.
STRENGTH: 15 min to build to HEAVY thruster. Racks allowed.
WOD: EMOM 3 burpees + 1 thruster. Add one thruster EMOM till failure.
Men < 115
Women < 85
STRENGTH: Front squat 5x5 (from the floor).
WOD: 2 rounds with 1 min rest between rounds.
Burpees to 6" target with 2 hand touch.
Double KB or Double DB squat clean thrusters.