Skin the Cats on high rings or Inverted Tuck progressions on low rings
25 min AMRAP with a partner:
100 Row Cals
100 WBS 24/20
100 KB Sumo Deadlift High Pulls 32/24, Fx:24/16
100 Pistols, Fx: Lunges
100 DB Snatches 50/35, Fx: 35/20
Skin the Cats on high rings or Inverted Tuck progressions on low rings
25 min AMRAP with a partner:
100 Row Cals
100 WBS 24/20
100 KB Sumo Deadlift High Pulls 32/24, Fx:24/16
100 Pistols, Fx: Lunges
100 DB Snatches 50/35, Fx: 35/20
Yoga Schedule update: YOGA Update: Sorry but Yoga is cancelled tonight. Thanks and sorry for the inconvenience.
You should still read this tho : 15+ Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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EMOM 10:
1 Hang Power Clean
1 Front Squat
1 Push Jerk
*Increase load every round
5 Rounds for time:
4 Bar Facing Burpees
3 Deadlifts 225/155, Fx: 185/125
2 Muscle Ups, Fx: Chest to Bar
1 Squat Clean 225/155, Fx: 185/125
Gymnastics:
AMRAP 10:
10 Toes to Bar
10 m Handstand Walk, 14 Wallfacing Shoulder taps (same side)
RX+: Strict Toes to Bar
12 min EMOM:
Min 1: AAB
Min 2: Sit-ups
Min 3: Double unders
Min 4: Push-ups
No score, just work hard!
Join us next today for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.
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Strict Press:
5 @ 75%. 3 @ 80%, 4 x 2 @ 85%
Friends and Beginners 5 x 5 (A)
Bring a Friend Day WOD
AMRAP 18:
Parner 1: 200m Medball run
Partner 2:
10 Burpees
10 Box Jumps or Step ups
20m Overhead Lunges with Plate 45/25, 25/15
BRING A FRIEND A DAY COMMUNITY CHALLENGE!
Overview of week:
Monday: Back Squat
Tuesday: Strict Press/Bring a Friend Day!!
Wednesday: Gymnastic Skill/Strength
Thursday: Clean and Jerk Complex
Friday: Gymnastic Skill
Saturday: Deadlift
Sunday: Turkish Get-ups and Farmers Carry
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Back Squat: Every 2:00 for 20:00
2 @ 80%-85% of 2RM
Open Wod 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
FX: 75/55, Pull Ups
Etc., following same pattern until you
fail to complete both rounds
Athletes should do 9 min as a minimum for all athletes if Capped
