Saturday
Main – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
*SCALE power clean loading to your ability
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Best Crossfit Gym in Columbus, Ohio
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
*SCALE power clean loading to your ability
…
Progressively ramp up
For Time
7 Rounds
7- Deadlift 185/115
7- Box Jumps 30/24
7- Dips
10 Minutes
Every minute on the minute- 5 strict pull-up
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Rope Climb Technique
Climb rope with as few adjustments as possible
For Time:
5 Rope Climbs
25 KB Push Press 53/35
1K Row
10 Minutes
Every minute on the minute- …
For Time
5- Rope climbs
25- 2x KB push press (53/35)
1000m Row
10 Minutes
Every minute on the minute- 10 Wallball
…
New set every 2:00
increase weight progressively each set
Death by Overhead Squat
Minute #1- 1- Overhead squat 95/65
Minute #2- 2- Overhead squats
.
.
.…
20 minutes
– Dip balance
– Banded low ring kip
– Banded low ring transition
– High ring swing + kip
3x sets of muscle-ups or 3x sets of max ring rows…
New set every 2:00
Squat clean and split jerk
Progressively ramp-up throughout the sets
15 Hang power cleans 135/85
15 Burpees
Happy Birthday Doc!
4 …
Core Circuit
3 rounds
15 Russian twists (L +R= 1)
10 Barbell Rollouts
15 GHD sit-ups
As many rounds as possible in 15 minutes
Run 200m with D-ball …
This Sunday September 1st at
1:30pm-2:45pm
WORSHIP….WORKSHOP…WOD
email
[email protected]
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
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WORSHIP…WORKSHOP then WOD
Graham and Savanna will be displaying a WORSHIP sermon from their home church Newark Naz on the television. (similar to a satellite church).
Following the sermon, Savanna will do a WORKSHOP …