5 Min AMRAP
5 Tire flips
10 Lunges
100m run
5 Min
3 Ring Dips
5 Box Jumps
7 Burpees
5 Min
5 db hang Squat Clean Thrusters
20 Double Unders
5 Min
100m Row
1 Rope Climb
10 KBS 53/35
5 Min
3 HSPU
10 Box Jumps (step down)
Move at a pace you can maintain for the entire 5 min AMRAP. Rest 3 Min between rounds and go in any order.
Future Crossfitter on Board!
Shoulder Press
1-1-1-1-1
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4 Rounds:
12 KB Snatch (6 each arm) 53/35
48 Double Unders
Post load/time to comments. The Dunk Truck will be here Monday! They have opened a few more spots so if you would like to schedule do it now! Click here for the dunk truck schedule. Click here to sign up for the Paleo Lock Down, the cost is $30.
Jason Marcus pulls 315
Deadlift
1-1-1-1-1
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5 Rounds:
12 OHS 95/53
6 Toe 2 Bar
12 Thrusters w/db’s 30/15
6 Pull ups
Post time to comments.
Griffin goes for the 97lb kettle bell!
A. 3 Pos Clean @ 70% X 4 sets – If you need to work on technique go from the hang down.
B. Weighted Pull Ups or negatives @3011 X 3-5 reps X 4 sets
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For time:
25 box jumps 24″”
50 double unders
25 kb snatch 1.5/1 pood (right)
50 double unders
25 calories rowing
50 double unders
25 kb snatch 1.5/1 pood (left)
50 double unders”
Post time to comments. Back to the grind today! Normal class times.
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“Why”
25 lunges
50 box jumps
20 double unders
30 kb swings
20 kte
25 ring dips
20 pull ups
30 sit ups
20 hang squat cleans
25 good mornings
30 wall ball
3 rope climbs
1 round for time. Post time to comments. There is one class today at 9:00AM! Big Dawgs come to Open Gym at 10:00am.
“The Chief”
5 Rounds:
3 Min AMRAP – 1 Min Rest
3 Power Cleans 135/95 115/75 75/53
6 Hand Release Push Ups
9 Squats
Pick up where you left off at the end of each round. Record total rounds.
Big Dawgs:
A. Push press 5, 5; rest 2 min
B. Push jerk 3, 3; rest 2 min
C. Split jerk 2, 2; rest 2 min
D. AMRAP hspu in 5 min
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For time:
200 double unders
40 burpees
600 meter row
MAP Friday!
4 Rounds:
1 Min Row
1 Min SDHP 75/55
1 Min Box Jumps
1 Min Push Press 75/55
1 Min Lunges
3 Min Rest
Go in any order. Record reps/cal.
Big Dawgs:
A. Power clean 3, 3, 3; rest 2 min
B. Squat clean from high blocks 2, 2, 2, 2, 2, 2, 2; rest 90 seconds
(increase weight per set to a maximal 2 for the day)
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15 min AMRAP:
150 wall balls
100 chin ups
50 ghd sit ups
