For time: 10-9-8-7-6-5-4-3-2-1 reps of: Squat cleans (135/95#) *After each round, athletes will run 200m.
Bodies hit the floor!!! 8 Min AMRAP 7 Power Snatch (115/80#) 14 C2B Pullups 21 Box Jumps
OTM x 20 Minutes Odd: 10 Burpees Even: 15 slam balls (20/15#) Happy HUMP Day! The individuals start today with a swim-muscle up WOD, followed by a 21,000m Row!!!
How was everyones “FIGHT” today? “Fight gone bad” 1 Min AMRAPs per movement. Total reps after all 5 movements are complete. I Min rest after athlete moves through all exercises. Sumo Deadlift Highpull (75/45#) Box Jumps (20 inches) Push Press (75/45#) Row calories Wall balls (20/12#)
For time: 21-15-9 reps of: Squat cleans (135/95#) Ring Dips The classes were great yesterday and look forward to another great day today and the rest of the week. Huge attendance’s in all classes and a lot of energy. Let’s keep working to reach our goals!
20 Minute AMRAP 5 HSPU 7 Chest 2 Bar Pullups 10 Dumbbell 1 Arm Snatches (45/35#) EMOM 12 Minutes Odd: 5-10 reps of Unbroken Ring dips Even: 3-5 reps of OH Squats with 5 second pause at bottom *2011 and 2012 Games Men Champion
Monday’s WOD 3 Position Snatch •High Hang •Hang (not below knee) •Mid Shin (bar not on ground) 5 Rds for time: Row 250m 10 Cleans (135/95#) *2013 CrossFit Games Competitior Lucas Parker