NOVEMBER PAYMENTS NOW DUE

STRENGTH CLASS TODAY @4:00

PLEASE NOTE THE FOLLOWING SCHEDULE CHANGES AFFECTIVE IMMEDIATELY: Oly is moving from Tues. @6:30pm to Thurs. @6:30pm. This is a permanent change. We are adding a Tues. 6:45pm class with Coach Amanda. 

It’s not too late Sugar Detox is now in full swing. Start today.

Sugar Detox Challenge

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WARM UP

3 Rounds:
30 Double Unders
30 Second Handstand Hold
15 Squats
15 Hollow Rocks

Press Prep

STRENGTH

Press
Find your 1RM
Keep track of what you get!

WOD

3 Rounds for time:
15 OHS 95/65
15 L Pull-ups
15 Split-jerk 95/65
15 KTE
15 Hang Clean 95/65 (squat)
15 Back Extensions 25/15

Hold 25/15 pound plate or dumbbell to chest for back extensions. If GHD is unavailable substitute back extensions with barbell good mornings 45/30.

Posted by on November 4, 2013 in WOD.

3 Comments

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

3 responses »

  1. Joni says:
    November 5, 2013 at 8:41 pm

    Pr’d my press!! yes!! finally..so glad I had a witness. press 100#
    I loved this wod a lot. it was hard as crap..in a sneaky way. 23:40 l pullup 1 at a time off a 45 weight plate. did the rest a prescribed.

    Reply
  2. Christy says:
    November 5, 2013 at 12:18 pm

    18:36 RX
    Killer wod!!

    Reply
  3. SteveK says:
    November 5, 2013 at 10:53 am

    Press 145#
    WOD 26:57 RX’d the weight but not the L Pull-Ups, KTE or Back Extensions

    Reply

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