Strength: Deadlifts – 3 Reps, Every 2 minutes for 5 Rounds@80% of 1 RM WOD 8 Rounds for Time of: 50m Sprint 5 Dumbell/Kettlebell Snatch Per Arm Thanks to Everyone who Participated in our March Raffle! We raised $280 towards New Equipment! Winning Raffle Tickets were pulled by visiting CrossFitter, Aimee K.: One Month Unlimited [...]
25 Thrusters (95-115#M/60-75#W) then 10 Rounds of: 5 Pull Ups 5 Burpees then 25 Thrusters
Strength: 3 reps of Power Clean@80% 1RM, Every 2 minutes for 5 Rounds WOD: 150 Push Ups. 10 Air Squat Penalty for every time you have to Rest (Resting in Bridge or Pike Position is acceptable) If knees touch the ground, begin Air Squats.
50 Box Jump, 24 inch box 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood Walking Lunge, 50 steps 50 Knees to Elbows 50 Push Press, 45 pounds 50 Back Extensions 50 Wall Ball Shots, 20 pound ball 50 Burpees 50 Double Unders (or 150 Single Unders) For Time.
3:00 Minutes of Max Rep Box Jumps (24″M/20″W) Rest 1 minute 3:00 Minutes of Max Rep Pull Ups Rest 1 minutes 3:00 Minutes of Max Rep Thrusters (115#M/65#W) Rest 3 minutes Rx PLUS: 3:00 Minutes of Max Meters on Rower Rest 1 minute 3:00 Minutes of Max Rep D-Ball Slams
Warm Up: (65-105#M/35-75#W) 5 Sets of Power Clean to Front Squat to Any Press to Back Squat to Any Press. Place Barbell down. Complete 5 Burpees. Strength: Use 90% of 1 Rep Max, then: Set 1 – 5 reps @ 65% Set 2 – 5 reps @ 75% Set 3 – 5 reps @ 85%
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Bottom-to-Bottom Air Squats, the second 8 are Sit Ups, the third 8 intervals are Push Ups. Rest 1 minute between exercises. Starting at Interval 5 for Sit Ups, must hold parallel to ground if on [...]
