Coach Ryan will be at the 2nd Annual RJR 5k @ Apple ridge Orchards. Who is going to join him? Race time is 10:30 where you CFW Shirts!
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
Snatch 7x2 @ 70%
Back Squat 3x5 @ 80%
3 Rounds for time:
21 KBS 53/35
Post Times to Comments
Practical Paleo Book Signing at the Warwick Book Shop Starts at 6pm with a Q+A . Hope you can come out for it!
WODs 1&2 (beginning @ 10:00):
-rest 4 minutes-
For total working time.
During the WOD 1 4 minute rest interval complete…
Notes: This time begins immediately when the first 400m Run is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 20:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 30:00):
4 rounds for time of:
30 Pushups (hand release)
*When finished, rest the remainder of the 10 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 185/115#
WOD 6: 3 X Max Effort Pullups
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
15 Push Press 115/75#
Post Times/Scores to Competitors Blog
Clean 7x2 @ 70%
Behind the neck Push Press + 1 OHS 5x3
Come out and Join us at the Mahwah Bar and Grill @ 8pm we will be Watching the CrossFit Games!
Snatch 7x2 @ 70%
Front Squat 3,3,3
Cool Down of Choice:
100 Double Unders
EMOM for 5 Min Power Snatch + 3 OHS
21 C2B Pullups
12 KB Thrusters 24/16kg
15 C2B Pullups
9 KB Thrusters 24/16kg
9 C2B Pullups
6 KB Thrusters 24/16kg