21 sit ups
14 wall balls
descending reps of deadlifts at 60% of 1 rep max (7-6-5-4-3-2-1)
2:00 rest between sets
score= slowest round
6:00am, 6:00om, 7:10pm PrimeTime
Happy Good Friday!
power snatch 1-1-1-1
“Apple of My Eye”
EMOTM for 16:00
min 1. :30 handstand hold
min 2. :30 plank hold
min 3. 15 hollow rocks
min 4. burpee AMRAP
NO CLASSES TODAY!
Coach Sizz competes at High Caliber Crossfit in Troy today from 8:30-5. Her heats are 10:00am, 1:20pm, and 4:00pm. Find us there throughout the day! Come out and support her and her sister in law, Emily who is competing in her very first crossfit comp!!
Power Snatch 3-3-3-3
6:00am, 5:00pm private 1 on 1, 6:00pm
push press deload
-russian kettlebell swings
-weighted sit ups
2:00 rounds; 7 rounds
8:30am, 10:00am Prime Time Fitness, 11:00am 1 on 1
Each team must accumulate:
250 double unders
75 Russian Kettlebell swings (70/53)
50 Sumo deadlift high pulls (95/65)
One partner accumulates reps. The other partner must row 300m or bike 600m, then they trade spots and the other partner picks up where the first partner left off.
This continues until all reps for each exercise have been completed for the above team total.
Today is Open Gym from 10:00am-12:00pm.
B: Did anyone Bring the Canned Cranberries? PARTNER WOD
Partner A does: 25 turkey feather flappers (JJs) + 10 wing workers (dumbbell S2OH)
Partner B holds a Planksgiving
25 partner cranberry sauce toss
C: It’s All Fun and Games Until Someone Drops the Turkey
200m gravy boat row
40 ball slams
300m gravy boat row
30 ball slams
20 ball slams