LIFT/Skill
Kip Work Superman/hollow rock x 10
Kip swing 3x10
Kipping knee up 3x5
Kipping knee to chest 3 x 5
Kipping toes to bar 3x5
WOD:
9 minute amrap
5 deadlift
10 ring row
15 box jumps
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LIFT/Skill Kip Work Superman/hollow rock x 10 Kip swing 3x10 Kipping knee up 3x5 Kipping knee to chest 3 x 5 Kipping toes to bar 3x5 WOD: 9 minute amrap 5 deadlift 10 ring row 15 box jumps
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SKILL Handstand practice (15 min) WOD 3 Rounds for time 20 Wall Ball 20/14 15 T2B (s:K2E) 30 Double Under (100 singles) Med ball shuttle (down and up back stairs)   LIFT: Squat Clean 15 Minutes to heavy single WOD: HELEN 3 Rounds for time 400m Run 21 KB swings USA (S: Russian) 12 pull ups (S: jumping ring pull ups)  The ghost of "Helen" Snatch – 6 x 1 Clean & Jerk – 6 x 1 Front Squat – 3 x 1 3x15 ring roll-out 3x1 min plank hold   LIFT:
Cross Fit Total Best 1 of 3 attempts combined Back Squat Shoulder Press Deadlift WOD ANNIE 50, 40, 30, 20, 10 Double Unders Sit ups Power Snatch – 5 x 3 Power Clean & PJ – 5 x 3(1+1) Overhead Squat – 5 x 3 3x10/s KB Windmills   There will only be one class today from 9:00-10:30am
"MURPH" (with a partner) 1Mile Run: Partner A 400m, Partner B 400m, A 400m, B 400m Alternating "Cindy": ( Each partner does 10 rounds) 5 Pull ups 10 Push ups 15 Air Squats 1Mile Run: Same as above From CROSSFIT.com This "Hero" WOD is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Shoes with good traction are recommended today
Meet in the racquetball lobby area WOD 4 ROUNDS FOR TIME Farmer Carry 1 lap (around the block) 20 Banded Frog jumps 15 Wheel barrow push-ups/squats Round 1: A, B, A Round 2: B, A, B etc. SKILL
Pistol Squats 10 min aim 10/s SCALE: bungee WOD EMOM 24'Minute 1: KB Clean& press/jerk Minute 2: Knees to elbows Minute 3: Declining Push-up 4/s plank semi-circles 3x20 arch body rockers ALL CLASSES IN DOWNSTAIRS WEIGHT ROOM
Snatch – 5 x 3 Snatch Pull – 4 x 3 Front Squat – 5 x 3 5x5 stiff leg deadifts 3x20 V-ups |
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December 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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