Friday, 10-10-14
Strength/Skill: Snatch balance
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU
Rest 3 Min
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols
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Tuesday, 1-17-12
Byadmin
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Power Clean Four rounds of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps Bar Facing Burpees, 10 reps Rest 90 seconds between each round
Wed. 12/29/2010
Byadmin
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
Tuesday, 12-4-18
Byadmin
12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35
Monday, 2/7/2011
Byadmin
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
Wednesday, 12-11-19
Byadmin
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Squats E3MOM X3 10 @ 50% 10 @ 55% 10+ @ 60% 6 MIn AMRAP 6 Strict HSPU (2:1) 5 M/U’s (Pull Ups and Dips) 4 Front Squats @ 60% of 1RM Rest 2 MIn 5 Min AMRAP 5 Strict HSPU 4 M/U’s…
Tuesday, 6/14/11
Byadmin
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges