Come on out tomorrow for Thanksgiving and do a WOD with us before consuming all that turkey. We’ll be meeting at 7:00am at the gym.
Great WOD today… A little 2013 open like.
Skill – Tabata Squats
WOD – triple threat FRAN
6 min AMRAP
15 thrusters (95/65)
15 pull ups
If you finish 3 rounds in the first 6 minutes, add six minutes to your allotted time.
If you finish 6 rounds in the first 12 minutes, add six more minutes to your allotted time.
10 burpee muscle ups
Monday April 21st, 2014
In memory of the victims of the 2013 Boston Marathon.
Strength -EMOM – 6 mins
Bear Complex; 1 rep equal
1 Squat Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Do not put bar down between each exercise.
“Boston” For Time
118 Air Squats
3 round of the Following…
29 pull ups
27 push ups
Finish with 264 D/U or burpees (your choice)
3 D/L (your body weight)
3 Squat Clean (your body weight)
3 Push Press (your body weight)
Strength- Back Squat – 50%
20 rep max with Bar movement (not deadlift)
15 GHD situp
15 ring dip
Awesome work today athletes! I was impressed by your gains in front squat. Great job doing infinite grace, it’s a very difficult workout considering it builds upon a CrossFit girl benchmark.
Front squat PR
AMRAP (10 min)
30 clean and jerk 135lbs
30 clean and jerk 145lbs
…add 10lbs each additional set of 30
Well done today folks!