Nail

Saturday Dec 1 2018


Please join us for our weekly FREE class for the community. 8:15am class that is led by coaches and utilizes entry level movements!
Bring your family and friends and get in a good sweat sesh!
1.) Every 30 sec for 10 rounds 
3 Deadlift @ 65%
2.) 8 Rounds
8 Push Press 135/95
8 DB Box Step Ups 50/35lb 20"
*3.) Axle Clean & Jerk 1-1-1-1-1-1-1
note: heavy
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
*5.) 4 Rounds
Row 25 Cals
10 Burpees Over Rower

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Angel Anderson170d

I like all this workout. I miss you all!

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Chris Rasmussen 169d

See you guys soon

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Jennifer McFall169d

I agree, looks fun

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300# for DL
EMOM (15 minutes) for PP and SU -RX
12:42 (75# PP, RX DB)
140# DL
DL@ 245#. / Community WOD also.
13:35 rx
225# DL
14:00 RX
245# DL
Free wod .. w attempted 9:15 class. 😒
Jingle Bell Run 5k before 10:15 class 😃 23:07
12:22; 165# DL
10:00 flat.
Deadlift 190#, 47/50 Strict HSPU at cap (no, I could not do 3 more), row/burpees
Jingle Bell 5k Run @ UWGB - Finished in 20:25 - 8th place overall
10:15 class: DL triples @ 315# / Nail complete in 8:43 / EMOM5 from yesterday (5 strict ring dips & 3 bar MUs) complete
155 dl / 9:25 75# pp 17.5 db su
8 mi easy run
BS doubles up to 205#
CrossFit foundations: 15-20 reps, 3×{Sq/GHHE/GHSU/Bridges -> 100 AMSU & MOB
12:30 Rx
225# DL