Lets spice things up with a sprint!!! You will be only using one dumbbell for the push press and alternating at top every other rep!!! 12 Min. EMOM: 1: 12 DB. Push Press (50/35) 2: 50 DU’s 3: 12 C2B
Posts Tagged:crossfit discounts
HUMPDAY!!!! We are getting over the hump with a some cardio. Also, the Russian KB. Swings are the ones that only go to about sternum/shoulder level. See you in class!! 20 Min. AMRAP: 800m Run 30 T2B 20 Russian KB. Swings (62/35)
Time to chip away at a fun one!! We will be sticking to the Open Standards!!! 40-30-20-10: Box jumps (24″/20″) DB. Snatches (45/30)
We had a lot of fun this last weekend!! Ryan and Jack ran their 10 mile race and we got re-dunked by David from Fitness Wave! There were some MAJOR changes! Jose, Wenbin and Kyle being some the most improved. For Time: 1,000m Row 30 Burpees 40 Squats
We are finishing this week up with a few fun movements!! 5 Rounds: 200m Run 30 Sit-Ups 20 Bar Dips
This one is going to get SPICY FAST!!!! 15 Min. AMRAP: 12 Power Snatches (95/65) 12 Front Squats (95/65)
Nice and simple!!! We will be practicing some moderate skill movements today! We will be practicing the Open standards on the HSPU. 4 Rounds: 50 DU’s 8 Thrusters (95/65) 8 HSPU
We have some cardio and weightlifting in store for today. Let’s make sure we hit full depth and hip extension on all snatches!! 25 Min. E5MOM [5 RDS]: 400m Run 6 Snatches (115/85)
Time to kick off the week with a sprint!!! For Time: 60 GHD Sit-Ups 50 HR Push-Ups 40 Jumping Lunges 20 Burpees
