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Thursday: AMRAP 20 minutes 15 Clean & Jerks 75#/55# Rest 1 min 15 Clean & Jerks 95#/65# Rest 1 min 15 Clean & Jerks 115#/75# Rest 1 min 15 Clean & Jerks 135#/95# Rest 1 min 15 Clean & Jerks 145#/105# Rest 1 min 15 Clean & Jerks 155#/115#

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Wednesday: 42 GHD Sit-ups 21 Squat Clean Thrusters 115#/75# 30 GHD sit-ups 15 Squat Clean Thrusters 18 GHD sit-ups 9 Squat Clean Thrusters

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Tuesday: Bench Press 7 x 4 Then: 400 meter Run 30 Wall Balls 20#/14# 200 meter Run 30 Wall Balls 100 meter Run 30 Wall Balls

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Wednesday: “JT” 21-15-9 reps Handstand push-ups Ring dips Push-ups Rest 5 minutes 1000 meter Row

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Thursday: 25 HSPU’s or Shoulder Presses 25 Back Extensions 25 Knees to Elbows 25 Deadlifts 185#/135# 25 DB Push Press 40#/25# 25 KB Swings 52#/35# 25 Cal Row 5 Muscle-ups or 15 Pull ups and 15 Dips

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Thursday: 5K Run or 5000 meter Row We will be closed until Jan 2nd Hours on Jan 2nd Open Gym: 7:30 Group WOD’S: 8:30, 4:15 and 5:15

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Thursday: “Randy” 75 Power Snatches 75#/55# Rest 5 min For Time: 1000 meter Row We will be closed Dec 23rd-Jan 1st

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General Information

NameCrossFit Marina
Websitecrossfitmarina.typepad.com
Phone(714) 720-7239
Emailinfo@crossfitmarina.com
Address15541 Product Lane #101 & 102
Huntington Beach, CA 92647

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