Double Bear Sumo Dead

FCF at Kris Streeter’s stand up at The Highline this past Sunday night

ARTICLES

+ CrossFit Games 2017 – Placements Infographic – imgur

CrossFit WOD for Tuesday 11/7

6 rounds for time:
50 double unders
40′ bear crawl
30 kettlebell SDHP, 32/24kg

Post time to whiteboard!

CompEx WOD – 6am

EMOM for 21 minutes:
– 3 strict muscle-ups
– 4 squat clean & jerks
– 5 HSPU

AMRAP in 7 minutes:
35 double unders
7 kettlebell overhead squats, 24/16kg

HIIT Class WOD – 12pm

Short Interval

:30 on/:10 off x 3
hi/lo plank
Side plank, L
side-to-side/archer pushups
Side plank, R
Russian twists

:40/:20 for 10:00
5 ladders
10 speed skater squats/side
15 mb squat thrust + wall chest pass

:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder

HIIT Class WOD – 5:30pm

Kettlebell Rx Mobility

1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC

2) Partner Work with Dynaball

4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest

Gymnastics Strength WOD

10-to-1 pullups/dips or half-reps muscle-ups

banded skills

tumbling

Foundations 10 WOD

EMOM for 15 minutes: 3-position pause snatch

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