10-9-8-7-6-5-4-3-2-1 Ring Row
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump 24″
We are maxing out for strength cycle today YAYYY 
1-1-1-1 Sumo Deadlift
1-1-1-1 Bench Press
Thursday ( tomorrow!!!! ) we will be maxing for our upcoming strength cycle. If you cannot make it in, you will need to max in open gym prior to the cycle start in order to participate with a true number.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
We are on main page at crossfit.com today. Photo by Kevin Gallimore.
AMRAP 15
200 meter run
rope climb 2 ascents
post completed rounds to comments.
185# ground to overhead 30 reps for time.
AMRAP 15
20 Double Unders
10 Push Ups
25M Plate Carry
Hey guys!! After the volume yesterday be sure to hydrate, eat lots of protein (read meat), and get plenty of sleep!!
10 minutes lacrosse balling the shit out of your legs
2 minutes on the wall in the squat stretch
20 leg swings front to back
20 walking lunge with a twist
20 leg swings side to side
2 min middle split
20 dynamic crossover
2 min crossover stretch
20 Good Mornings
2 Minutes in pike stretch
Optional Metcon:
21-15-9
Pull Up
Push Press 115#
82 years old with her deadlift PR of 153#!!!
Back squat
315 x 10
225 x 20
135 x 30
air squat x 40
Back squat
135 x 30
225 x 20
315 x 10
60/40/35 scaling available, post percentage and love for me to comments
Complete as many rounds as you can in 15 minutes of:
5 Box Jumps
10 L-Pullups
15 Sit ups
Post rounds completed to comments.
Someone is doing work while on vacation…..
Power Clean 1-1-1-1
and then…
4 rounds for time
5 Power cleans weight of choice
100 Meter sprint
Post time to comments.
Reminder: Due to Martin Luther King, Jr. Day we will only be holding 1 class at 930
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Last time we did this one HERE
For time:
1000 M Row
1000 M Run
Post time to comments.
5 Rounds for time:
20 Back Squats 135#
20 Sit Ups
