Tuesday December 12

December 11th, 2017
by:

Upcoming Events

 

Rx, Intermediate/Masters and Beginner divisions for MM and FF. This will be a great partner competition for those brand new to CrossFit to veteran competitors. More info here. Register here.

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Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Deadlift
3-3-3-3-3-3
55-65-75-85-85-85%

KennDL

WOD

Chipper Teams of 2: Alternate Reps (30:00 CAP)

  • 50 Push-ups (down-up-down)
  • 50 Goblet Squats (Hand KB back and forth)
  • 50 Strict Pull-ups
  • 50 Lunge Jump, 2-ct (both legs is 1 rep)
  • 50 Box Jumps
  • 50 DB Man-makers

Rx+: 70/55# KB, 24/20″ box, 30/20# DBs
Rx: 55/35# KB, Kipping Pull-ups, 20/18″ box, 20/12# DBs

Elements

3 Rounds of:

  • 1 mile bike (1600m)
  • 10 Push-press, 30/20# KBs (double)
  • 10 Thrusters, 25/15# DBs
  • 10 Goblet Squat 30/20# (single)