Thursday, 12/14/2017

Foundations 6 -
7am and 7pm @ CC
6:30pm @ SODO
Deadlift
Box Jumps
Double Unders
CrossFit Tic Tac Toe
2 Rounds
20 Back Ext
5 Tempo Push Ups
10 Squat Shoulder Reaches
12/14/2017 - S/T

Score Type:: Total Weight

Z-Press
Work to a heavy 5RM
Then 3 more sets at 5 Reps
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King King

Score Type:: Total Time

3 rounds for time:
1 Deadlift 455/320
2 Muscle Ups
3 Cleans 250/ 175
4 Handstand Push Ups
L1 - 95/65, Jumping Pull ups, Push Ups
L2 - 225/155 155/105, Jumping Chest to Bar, Jack Knife Push Ups
Rx - 375/225, 215/145, Jumping Muscle Ups
Comp - Above

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4x10 Bicep Curls with naked bar
21-15-9
Squats
Sit Ups
Push Ups
25 MIN AMRAP
30 Slam Balls
30 V-Ups
30 Mountain Climbers
30 Push Ups
400m Run

Comments

Dani Hobbs 2 days, 11 hours ago / Reply

King King: 1:01:01.1
Notes: Handstand push-ups Deadlift: 115 Jumping chest to bars Cleans: 65

Dani Hobbs 2 days, 11 hours ago / Reply

12/14/2017 - S/T: 35 lbs

Emma Hong

Emma Hong 3 days, 6 hours ago / Reply

King King: 5:55
Notes: L2+ 225# DL 105# Clean 25# plate & ab mat HSPU Jumping MU off tallest box plus 25# plate

Emma Hong

Emma Hong 3 days, 6 hours ago / Reply

12/14/2017 - S/T: 55 lbs

Josh Parks 3 days, 18 hours ago / Reply

King King: 15:07
Notes: 275 DL C2B HSPU w abmat and 25# plate

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