WOD July 18, 2017 (Tuesday)

Skills: Pistols

EMOM for 6 mins of 8 alternating pistols

Weightlifting:Bench Press

E2MOM 14 MINS 2 BENCH PRESS AT 80%

WOD: Fran (For Time)
21-15-9 of:
Thrusters, 95# / 65#
Pull-ups
Time cap: 15 mins

We haven’t done the dreaded Fran in a while, so let’s go after it and get your name up on the challenge board!

Make sure to lock out fully at the top of the thruster with the hip crease below knee level at the bottom.

Break up the pull ups and/or thrusters to your work capacity level as needed. Do not burn-out right out of the gate!

Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit – Mon, Apr 27

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…

CrossFit One World