Close Grip Bench Press: 3×4 (increase weight) Weighted Strict Pull-ups : 3×5 Then… “Wacky Wiser Partner Wednesday “ For Time 42-30-18 Alt Front Squats, 135/93 Burpee Box Jumps, 24/20 (mix anyway) Russian Twists, 20/14 (switch every 5) Fit4ALL WOD @ 6pm (friends fly free 4 three classes) 10 Min AMRAP 20 Russian KB
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. AMRAP 17 Minutes 500m Row or 400m Run 40 DB Snatches 50/35 20 DB OH Lunge 10 Sandbag Over Shoulder 100/75 5 Rope Climbs New classes start today!!! Fit4All at 8:30am and Bodybuilding at 5:30pm! Fit4ALL Workout of the Day AMRAP 30 Minutes 2 Minutes
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 20 Pullups 30 Barbell Thrusters 45/33 40 KB Swings 53/35 50 Double Unders *Every 5 Minutes Run 400m or Row 500m or 20 Burpees Get your workout in before the Super Bowl snacks!
Championship Fight Gone Bad 5 rounds of:Wall-ball 20Sumo deadlift high-pull 75Box Jump 20″Push-press 75Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the
Close Grip Bench Press: 3 x 6 (increase wt from last week) Weighted Strict Pull-ups: 3 x 1 Then…. “A Whittle B-Day WOD” For Time Cash In: 82 Double Unders 30-20-10 Cal Bike Floor Press, 135/83 Bent Over Row, 135/83 Cash Out: 82 Double Unders Finisher 38 bicep curls 38 skull crushers
Clean 2-2-2 Then……. Mamba– In honor or Kobe, Gigi, John, Alyssa, Keri, Sarah, Payton, Christina, and Ara AMRAP 18 Minutes 5 Muscle Ups 8 Power Cleans 185/123 24 Box Jumps 30/24 13 Burpees Kobe and Gigi The Mamba WOD was created by Crossfit Invictus in 2016 in honor of Kobe’s retirement. The 13 reps were