HAPPY SECOND ANNIVERSARY CROSSFIT HYDRO!!!
Two years ago today, we opened our doors. We're doing great, and we plan on being around for a very long time! Don't forget: We are having our anniversary celebration this weekend, at the V; check your Facebook invite for details.
Skill Work 10-ish Minutes:
Box Jumps - Rebounding (Pogo) off of the floor, and pogo-ing off of the top of the box. We will go over how, and when it's ok to pogo on your Box Jumps. Then some practice… :-)
Then…
2 Bear Complexes (155/105)
12 Hand Release Push-ups
20 Box Jumps (24"/20")
**12 Minutes - As Many Rounds As Possible**
*A Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (from the back). Use a weight that's doable, but challenging… make it hard.
"Forging Elite Fitness In Midtown Omaha"
15 comments:
4 rounds + 2 push-Ups (75#)
Jordan: 7 rounds rxd
Steph: 4 rounds + 2 bear bears (93#)
5 rounds (135#)
4 rounds plus 8 reverse hand pushups
I would have rather done burpees than box jumps! ukkky
Jordan holy crap! You are a fricken bionic beast!
4 rounds + all on 5th round except last two box jumps; hand release (no knees); 60#
Happy 2 year Anniversary Hydro!!
oh i DID NOT RX the weight, I would have if I was warmed up but I wasn't enough for shoulders.
so I did 63#, I should have done more...POOP
Carla-- Rx or not you always work hard in a WOD. I love your attitude!
3rounds plus 4 box jumps @105
Dave
3 rds + 6 box jumps @ 125#
4 rounds even; 95#
4 rounds + 12pushups (93#)
3rds + 2 bear complex (20", 75#)
4 rds even, #78
4rds Rx
4 2/3 + 6 jumps
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