“Rindy”

Skill:  Handstand push-up progressions

WOD: Run + “Cindy”

4 RFT – 

Run 400m

5 Pull-ups

10 Push-ups

15 Squats

*Due to biblical winds, we will NOT be running today!  Ya’ know, unless you’re a BAMF!!

**Sub Row 500m or 500 single-unders

Balls!

Balls!

Skill:

Skin the Cat

WOD:

5 RFT-

15 Wallball shots 20/14

15 KB swing 53/35

15 Ball slams

Get your Kip on!

Get your Kip on!

Skill: 

Kipping pull-ups

WOD:

For time – 

10 Handstand push-ups

20 Burpee pull-ups

30 Push-ups

400m Run

50 V-ups

400m Run

30 Push-ups

20 Burpee pull-ups

10 Handstand push-ups

Post time to comments.

Hang Squat Clean

Strength/Skill: Hang Squat Clean

2-2-2-2-2-2

WOD:

7 RFT – 

7 Kettlebell Clean 53/35

7 Pull-up

7 Plank Knee to Elbow (each leg)

7 Jump Squats

Post time to comments. 

Snatch Work

Skill: Hang Power Snatch

WOD:

6 RFT –

5 Overhead Squats 115/85

10 Push-ups

15 GHD or weighted sit-ups

Run, Dip and Row

Run, Dip and Row

Skill:  Ring Dip

WOD:

For Time – 

Run 800m

30 Ring dips

Run 800m

30 Ring Row (feet elevated)

Run 800m

Diane

Strength: Deadlift

6-6 78% 1RM

4-4 83% 1RM

2-2 88% 1RM

then

“Diane”

21-15-9

Deadlift 225/185

Handstand push-ups

Hope for Kenya WOD

Complete as many rounds and reps as possible in 12 minutes of:

50 Squats

30 Push-ups

15 Pull-ups

 Please take a moment and visit http://kenya.crossfit.com/

 

Dont forget the 10 & 11am classes are cancelled today for the Itallian Stallion Seminar. 

Girls

“Jackie”

1000m row

50 thrusters 45lb

30 pullups

rest 5 minutes 

“Annie”

50-40-30-20-10

double unders 

situps

—OR—

“Annie”

rest 5 minures

“Jackie”