Can't park in the freshly covered lot, but the box will be open from 9-12 and 3-6 for weigh ins and WODS.
We're sorry guys. All classes cancelled this morning. Can't get in the box - parking lot being resurfaced all at once. Will reschedule Manion to Wednesday.
Wod- max reps tabata style
Tabata: is 8 rounds of 20sec of work and 10sec rest record the lowest reps for each round and total it up for all movements. You will only count the lowest reps achieved for each movement. Du+Mountain climbers+barbell curls+med ball sit-ups
Rest 1 min
Rest 1 min
Barbell curls.. yes barbell curls 65/33#
Med ball sit-ups 20/14#
WOD- 7 rounds 23 min cap
5 G2Oh 155/103#
SWOD- 8 min to find 1rm squat snatch
WOD- hero wod "Angie" for time
100 Pull-ups sub jumping pull-ups 100 Push-ups- your chest must hit the ground
100 Sit-ups100 Air Squats You can't break it up it's a chipper start at the top and once you finish 100 reps move on to the next movement in order
CrossFit Total 2
Clean, 1 Rep maxBench press, 1 Rep maxOverhead squat, 1 Rep max
Record the total for all thre movements
WOD- 5 rounds for time
10 deadlifts 225/163#
2 rope climbs sub 8 pull-ups +8 air squats
WOD- 5 min AMRAP
10 double unders sub 10 du attempts
9 AM Free WOD
22 Minute AMRAP
Partners or teams
Cycle through 10 wall balls each
5 burpees each
1 jumping pull-up, or pull up, or bar muscle up, or ring muscle up each (NO BANDS)
200m run together
10 AM WOD
5 rounds for time:
10 thrusters 95/73
15 KB snatches 53/35
30 double unders
18 Minute EMOM
Odd minutes 10 KB Swings
Even minutes 2 Turkish get-ups, one each side.
Pick a challenging weight, it's 90 swings and 18 get-ups.
This one will sneak up on you.
Spend some time warming up and getting proper form.
A video to check out the technique is :
WOD-10 min AMRAP
4 front squats 135/93 masters 115/63#
8 T2B sub k2e sub knees to 90 sub sit ups
12 box jumps 24/20"
SWOD- 18 min to find a 2 rep max squat clean. You should be very warmed up after the 10 min AMEAP
Thanks for submitting!