FRIDAY WOD November 3, 2017

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Nov

FRIDAY WOD November 3, 2017

This weekends new flooring install has been postponed. Normal class schedule (open) on Friday 11/3, Saturday 11/4 and Sunday 11/5!

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings

Rest 2 minutes, and then…

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells