WOD;
Complete as many reps as possible in 20 minutes of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*155/105lb
The completion of all 5 movements above without dropping the bar is equal to 1 rep towards your score. If the bar is dropped between movements that is a failed rep and must be repeated from the top of the set.
Cashout;
Mobework
Skill;
Hang Squat Clean 3, 3, 3
WOD;
Dedicated to our soon to be Newlyweds;
Coach Kaitlin Marino and Coach Gregory Garvey <3
‘Jackie’
For Time:
1000 Meter Row
50 Thrusters 45lb
30 Pullups
WOD;
‘Filthy 50’
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 16kg
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extensions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders
Compare to your performance on 6/10/2013
Cashout;
Mobework
WOD;
For Time:
100 Pull Ups
At the start of the clock and EMOM following, complete 5 Goblet Squats 24/16kg KB
Cashout;
150 Straight Leg Situps to Toes to Wall (w/Ab Mat)
Skill;
Turkish Getup
WOD;
5 Rounds for Time of:
50′ Overhead Walking Lunge w/ 45lb barbell
21 Burpees
Teaming up with CrossFit Scranton tomorrow!!!
No better way to take on a beat down then with friends and family 🙂
WOD;
3 Rounds of
12, 9, 6, 3 reps of
Deadlifts 225/155lb
Handstand Push Ups
Rest exactly 3 minutes between rounds.
**Score all three rounds separately.
Cashout;
Mobework!!!
WOD;
For time:
1000 Meter Row
THEN
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Overhead Squat
Push Jerk
*24/16kg KB
*alternate arms as necessary for both movements
Cashout;
3 Min High Plank
3 Min Boat Pose
Skill;
Mobility of the week
WOD;
2 Rounds for reps:
3 Min AMRAP of
10 Wall Ball 20/14lb@10′
10 SDLHP 24/16kg KB
1 Min Rest
8 Cycle Tabata of
Box Jump 24″
1 Min Rest
3 Min AMRAP of
10 Med Ball Cleans 20/14lb
10 Darcy Swings (L+R=1) 24/16kg KB
1 Min Rest
8 Cycle Tabata of
Double Unders
1 Min Rest
Skill;
Dead Lift 5 x 3 @ 80% 1RM
WOD;
10 Rounds for Time of:
25′ Handstand Walk
25′ Burpee Broad Jump (BJ5′)
WOD;
Complete as many rounds as possible in 12 minutes of:
18 Situps
15 Air Squats
12 Pushups
9 Pullups
Rest 2 Minutes THEN
2 Min V-Twists
2 Min Overhead Lunge (L+R=1)
2 Min Floor Press
2 Min G2OH
**45/35lb plate
Score is total reps
