Month: December 2013
Skill 3 sets of(20min.) 5-muscle-ups 10m Handstand walk 30-D-unders 3min. rest WOD 4 Round for time(8min.) 5-S2OH 10m walk with bar 5-Power cleans 10m walk with bar (Bar weight is 80% of your SP max)
Sorry for any inconvenience but we will only have the 7am elements class in the morning today. Evening classes are regular schedule. Skill 10min. Mobility 1-Snatch+1 OH-squat(25min.) WOD 3min. AMRAP 3-Push-ups 6-Russian KB swings(Heavy) 9-Squats 1min. rest 3min. AMRAP 3-Push-ups 6-Russian KB swings(Heavy) 9-Squats
10 am Team WOD and 11 am Welcome to CrossFit Free Session!!!
Skill Mobility(10min.) Snatch from position 2(20min. to build to a heavy 1 rep. You should be working on hitting extension and getting under the bar) WOD 10min. EMOM 5-HSPUs 20-Double-unders
Skill(20min.) 3 Sets of 2-From sitting position rope climbs 10-T2B 3min. rest WOD “Karen”(9min.) For time 150-Wallballs 14/20”