Hands up!

Tonight is the final on-ramp workout for the current class, be sure and welcome the new athletes in class next week!

Clean and push-jerk
3x5


3 rounds for time:
10 Overhead squats (115/75#)
15 Pull-ups

For Whom the Bell Tolls

Kendra (Thruster) and Mary (Burpee) are definitely CrossFit Divas!

Deadlift
work to a heavy 3,each rep from a dead stop.
10 min time limit.


5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Evolve

Checkout Gary G. doing thrusters last weekend with Coach Omar H. in the background motivating him!

Bench Press
5-5-5-5

10 Rounds for time:
10 Double Unders (unbroken set)
5 Thrusters (135/ 95) (unbroken set)


Post loads and time to comments.

Teamwork

with a team of 3:
800m run with pvc pipe
100 box jumps
100 kb swings
100 push-press
800m run with pvc pipe

Affiliate wod

o-squat

3x5

3x3

ring dips

5x10, unbroken sets

Pull-ups- chest to bar

4x10, unbroken sets

met-con:

50 single arm kb snatch

50 box jumps

50 single arm kb clean and press

Wake up

Callie Kaiser recently joined our CrossFit program and is doing AWESOME!

Skill:
Cleans


 WOD: "The Chief"

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest