9 am Class: Hotshots 19 In Memory of the 19 fallen members of the Granite Mountain Hotshots firefighting team 6 rounds for time: 30 Squats 19 Power Cleans (135) 7 Strict Pull-ups 400 m Run Make a donation to the families today! https://hotshots19.crossfit.com 10 am Class: CF Endurance
Hang Power Clean: 2 reps x 7 sets Rest 60-90 sec. between each set Then… 12 min. AMRAP: 12 Thrusters (95/65) 12 Ball Slams (20/14) Med Ball Run 200 m
5K Run! CF972 Fam, we are having a get together at http://woodfirekirbys.com/ tonight. Reservation is set for 8pm. We’ll have a section in the cocktail lounge setup for us. CF972 members will get half off drinks and bar appetizers all night. Feel free to try regular menu items as well. See you there! Txt me[…]
20 min. AMRAP: 15 Knees to Elbows 25 Push Press (65/45) 35 Double Unders CF972 Fam, we are having a get together at http://woodfirekirbys.com/ this Thurs night. Reservation is set for 8pm. We’ll have a section in the cocktail lounge setup for us. CF972 members will get half off drinks and bar appetizers all night.[…]
3 min. AMRAP x 3: 7 Kipping Pull Ups, 22 Walking Lunge Steps Rest 1 min. between sets Score = Total Rounds 5 Minute Break 3 min. AMRAP x 3: 3 HSPU’s 15 Air Squats Rest 1 min. between sets Score = Total Rounds
Front Squat @ 30X4: 6,4,3,6,4,3 Rest 3 min., Then… For Time: 21-15-9 Wall Balls (20/14) Box Jumps (24/20)
5 sets: 5 heavy Deadlifts (reset between each rep); Rest 5 sec. 8 broad jumps AFAP; Rest 5 sec. 12 Wall Balls as high as possible; Rest 3 min.
5 sets: 5 Power Cleans; Rest 30 sec 20 unbroken American KB Swing Unbroken; Rest 30 sec 60 sec. AMRAP push-ups; Rest 3 minutes *Power Cleans should be heavy and increasing in weight each set. They do not have to be touch and go.
Turkish Get Ups: work up to a heavy triple on each arm Then… Heavy Cindy – 12 min. AMRAP: 5 Chest To Bar Pull Ups 10 Weighted Push Ups (25/10 plates) 15 Goblet Squats (24/15 KB)
A. 4 sets: 30 sec AMRAP DB Push Press straight to 30 sec hold in the OH position (30/15) Rest 1 minute between sets B. 2 min. AMRAP ball slams (20/10) C. 1 Mile run for time