“3 Stage Snatch Ladder” 

STAGE 1:

3mins to complete:

25 snatches (115/65)

30-second transition

STAGE 2:

3min to complete:

20 snatches (145/85)

30-second transition 

STAGE 3:

3min to complete:

AMRAP (165/100)

 

SCALED PARTNER DIVISION

“3 Stage Snatch Ladder”

 STAGE 1:

3mins to complete:

30 snatches (105/55) 

30-second transition 

STAGE 2:

3min to complete:

20 snatches (125/70) 

30-second transition

STAGE 3:

3min to complete:

AMRAP (145/85)

 __________

5:30 Class

30 power cleans 135/95

every 1:30 min do 4 burpees

12 min AMRAP

Partner WOD

1 partner does max Med Ball Cleans
while the other does 20m bear crawl and 20m long jumps then switch


5:30

Team WOD

4 rounds
Ski Erg 300/200
Max wallballs
max burpies

rotate when member is done distance on ski erg

4 Rounds:
50 seconds each round
10 sec transition back to start position

5 Pull-ups
3 thrusters
10m-shuttle sprint for points

Weight:
Men (135lbs)
Women (95lbs)

SCALED PARNTERS DIVISION:

6min AMRAP:
3 - Partner Pull-ups
3 - Thrusters
6 reps 10m-shuttle sprint for points

Weight:
Men (95lbs)
Women (65lbs)

8 min AMRAP

1 OVHS
5 Floor press

2 OVHS
5 Floor press

3 OVHS
5 Floor Press...

continue for 8 minutes

5:30 Class

7min AMRAP
5 Power Snatch
5 Pull ups
15 Air squats

Fun Friday

9-6-3
deadlifts
pullups

50 wallballs

3-6-9
deadlitts
pull ups

500m Row
80 Situps
60 SA Dumbell Snatch
40 Box jump
20 Dumbell Push Press


5:30 Class:

50 Double Unders then:
3 rounds
12 OVHS
12 T2B
finish with
50 Double Unders

All kids crossfitters...coach Pam and Patsy are inviting you all to head for the hills in this Saturday, to do some skiing or snowboarding.  Everyone welcome let's enjoy the outdoor activities our hidden valley has to offer.  For more info call Pam, info to contact is in the on ramp section of our page.

15-12-9-6-3
 Power Cleans
Bar Jumping Burpees

5 rounds

5 pull ups
10 pistols
50 Double Unders

Re visiting 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210 /120 pound Snatch, as many reps as possible

Tabata Time...

Wallballs
Mountain Climbers
Push Press
Double Unders

12 min AMRAP

5 pull ups
10 KB Swings
20 Situps

21 Front Squats
21 burpees

15 Power Cleans
15 Box jump burpees

9 Squat Cleans
9 Burpee pull ups

___________

 

Oh yeah! Doing some push press while in Hawaii! Nice job Rowena!! Did you use those super muscles to pull the tree out of the ground??

5 rounds
15 DL
12 Weighted Lunges
8 Push ups

Hey!! Back with guns ablazing!!

Check out the schedule! See you all tomorrow!