Monica working a ring dip progression on the bands during 'Elizabeth"

Strength/Skill

Romanian Deadlift

5 X 5

2 Min rest between sets

WOD

7 Rounds for time...

7 Pistol Squat (ea/leg)

7 TTB

then...

5 Rounds for time...

10 DB Box Step Up

10 Straight Leg Sit Up

10 Dips

L2

Ring Dips

*Score is combined WOD times

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CrossFit Gymnastics

Strength/Skill

10 Minute Rope Climb Work

WOD

15 Min AMRAP

10 Burpee

10 Pull Up

10 Ring Dip

30 Squat

Track your results with the Kiosk after class or click here.

Brian with a respectable Deadlift during our strength work on Monday night!!

Strength/Skill

Back Squat

4 X 10

WOD

10 HSPU

20 Wall Ball (20/14)

30 DB Snatch (25/15) ea/arm

40 DU

50 Burpee

40 KBS (53/35)

30 DB Snatch (25/15) ea/arm

20 Wall Ball (20/14)

10 HSPU

L2

Unbroken Reps

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Strength/Skill

4 Sets...

3 High Freeze Box Jump

AMRAP Ring Row

1 Min Rest

WOD

TABATA Everything

Pull Up

Sit Up

Push Up

Jump Lunges

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CrossFit Gymnastics

L1

5 x 30's Superman Holds

5 x 15 Dips on Paralette + 20's Ring support holds

L2

5x 50's Superman Holds

4 x 15  Deep rings dips (Strict)

* Hold at bottom of dip for 5 seconds of each rep

WOD

3 rounds For time

10 Back Squat @ 70% 1RM

15 Toes to bar

5 Clapping Push Ups

Track your results with the Kiosk after class or click here.