Fran

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Crown of Thorns

For Time

20 Back Squats 225/155

Run 1 Mile

20 Back Squats 225/155

Tremor

For Time

10 Muscle Ups

20 Power Cleans 135/95

30 Wall Balls 20/14

800m RUn

30 Wall Balls 20/14

20 Power Cleans 135/95

10 Muscle Ups

SpoonMan

AMRAP 15 Minutes

100 Double Unders

15 Ball Slams

15 American Swings

Runaway Train

EMOM for 10 Minutes

Shuttle Run

5 Hang Power Snatch 95/65

Rusty Cage

3 Rounds

Run 400m

15 Power Clean and Jerks 115/75

 

 

4th Of July Schedule

Saturday, July 2nd at 10am we will be sending off Bill & Dani with a farewell WOD !!!

Sunday, July 3rd - CLOSED

Monday, July 4th - NO CLASSES - HAPPY 4th of JULY!

Tuesday, July 5th - Class Schedule As Usual

 

HAVE A SAFE AND HAPPY 4TH OF JULY!!

 

 

Something in the Way

For Time

30 Power Clean and Jerks 155/105

150 Wall Balls 20/14

In Bloom

3 Rounds for Time

10 Overhead Squats 95/65

20 Toes to Bar

30 Double Unders

 

 

Sliver

21-15-9

Run 200m

Thrusters 95/65

Dips

 

 

Smells like Teen Spirit

EMOTM for 20 Minutes

Hang Squat Clean and Jerk

Climb in weight

 

 

3x7 Ring Swings

In a Pinch

10 Rounds

40 Yd. Farmer's Carry 45's/25's

30 Double Unders

20 Air Squats

1 Legless Rope Climb, 15ft

 

*men use 2 45 pound plates

*women use 2 25 pound plates

 

 

Page 1 of 121

Start
Prev
1

Try Us

 Jul   August 2016   Sep

SMTWTFS
   1  2  3  4  5  6
  7  8  910111213
14151617181920
21222324252627
28293031 
Julianna Willis Technology

Reebok Crossfit Nano 2.0

 

 

 

Latest Comments

Forging Elite Websites