Congrats to our newest On-Ramp Graduates

Posted: September 4, 2017 by crossfittotactfit in Uncategorized

If you haven’t already said hi, make sure you introduce yourself.  Welcome to the family and we look forward to seeing you in class.

 

No class Monday or Tuesday due to the Holiday/Down day.

Monday

SSS:  Snatch 2,2,2,2,2

WOD:  15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball 75-lb. thrusters

Tuesday

SSS:  Over head squat 5,5,5+

WOD:  Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans*

X-tra – 2 min wall sit

Wed

SSS:   Hand stand push up work

WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges

Thursday

SSS: Clean and Jerk 2,2,2,2,2

WOD:  135-lb. thrusters, 15 reps 135-lb. sumo deadlift high pulls, 21 reps 135-lb. thrusters, 12 reps 135-lb. sumo deadlift high pulls, 15 reps 135-lb. thrusters, 9 reps 135-lb. sumo deadlift high pulls, 9 reps

Friday

SSS:  Pistol work

WOD:  For time: 15 burpees, jumping over the barbell 225-lb. clean and jerks, 5 reps 12 burpees, jumping over the barbell 225-lb. clean and jerks, 4 reps 9 burpees, jumping over the barbell 225-lb. clean and jerks, 3 reps

Saturday

WOD:   For time: 100 dumbbell snatches 80-cal. row 60 bar-facing burpees 40 muscle-ups

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Comments
  1. jp says:

    Loaded into Beyond the White Board

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