Month: February 2016
SKILL 10 Minutes of Handstand Balance or Handstand Walking practice. WOD 3 Rounds for time: 15 Deadlifts 225/155lbs 10 Burpee Box Jumps 24/20″ Post scores to TrainHeroic.
WOD “Fran” 21-15-9 Thruster 95/65 Pull-Ups *Compare to 7/15/15. 7 Minute Cap.* EXTRA Abs Post scores to TrainHeroic.
Remember that we have a 9am class on Saturdays now! WOD Hi Hang Snatch – 3×3 Hang Snatch – 3×2 Snatch – find a new 1RM Post scores to TrainHeroic.
WOD 5 Rounds for Time: 60 Double-Unders (3:1 Singles) 30 Hang Power Cleans 95/65 15 Toes To Bar (2:1 Knees) EXTRA Abs Post scores to TrainHeroic.
The Draft is tonight! Don’t forget to sign-up for The Open at www.games.crossfit.com! SKILL If you have Muscle-Ups, you have two options: Work on linking muscle-ups together or… 3 Rounds 2 minute amrap of Row 250m followed by max muscle-ups. Rest 1 minute between rounds. If you have 5 strict ring dips and 5 strict …