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Jenna Tieman

Wednesday

Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8...
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Friday

15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories Thrusters Rx: 95/65 Sc: 65/45

Friday

For time: Row 1000 Meters 30 Strict Pull-Ups Run 800 Meters

Wednesday

50 Minute Run, Row, or Bike for Max Distance

Tuesday

Amrap 15 minutes 20 Russian KB swings 10 burpees 200 m. run *partners alternate tasks to accumulate as many rounds as possible in 15 minutes

Monday

A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap  “DT” 12 deadlifts 9 hang power clean 6 push...
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Thursday

AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups http://library.crossfit.com/free/pdf/07_03_Pushups.pdf  

Wednesday

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps Station 2 – Strict Handstand Push-Ups...
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Saturday & Sunday

10am. Kipping pullup and butterfly workshop $10 10am. Olympic lifting class 1 for $15 or 4 for $40 11am. Celebratory WOD! HCF is 6 years old today!...
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Friday

For time: (15 min cap) 30 strict muscle-ups https://www.powermonkeyfitness.com/videos/rings-mu-strict/strict-muscle-progressions *scale to ring thing/banded sit position/strict pullup-dip, as needed.