Tuesday 7-7-15

Reminder: CrossFit Kids starts today @ 10AM.

 

Power Clean + Power Jerk
60%x1+1, 65% 1+1,
75%x1+1 x 3sets, 80%x1+1 x2sets

1 Minute to finish:
5 Burpee + 5 OHS 95/65#
rest 1 min
2 Minute to finish:
10 Burpee + 10 OHS
rest 2 min
3 Minute to finish:
15 Burpee + 15 OHS
rest 3 min
…. till failure to finish in set time
*Scale as needed*


Friday, 7-3-15

Saturday: 9AM class only!

Granite Games

QUALIFIER WORKOUT 15.3

17 Minute AMRAP

50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft
Shoulder to Overhead: Men use 115lbs, Women use 85lbs
Box Jumps: Men use 24in, Women use 20in


Saturday 6-27-15

Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!!

Reminder…we are open Sunday!

Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

5RFT:
5 Deadlift 275/185
13 Push Up
9 Box Jumps 24″/20″


Friday, 6-26-15

Granite Games WOD
Individual

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 40-44

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 45+

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

Work on your weakness!!