NO 10:00 AM CLASS SATURDAY 8-16-14
10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18
Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35
For load:
Split Jerk from the rack
5-3-3-1-1-1
“Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls
CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…
Strength: Split Jerk- (If you do not have the technique down you will be doing drills for foot work) 6×2 starting at 60% and increasing. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD: “Nate”…
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…
For Time: 42 Wall Balls 20/14 21Back Squats 155/105 30 Wall Ball 15 Front Squats 18 Wall Ball 9 Overhead Squats Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% Rest 2-3 minutes…
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…