Friday, 10/31/14
15 min AMRAP
10 HSPU
10 M/U
10 Thrusters 95/65
Strength/Skill: 15 min to find your 1RM Deadlift
10 min EMOM
odd 5 Deadlifts @ 70%
even 5 Weighted Dips
15 min AMRAP
10 HSPU
10 M/U
10 Thrusters 95/65
Strength/Skill: 15 min to find your 1RM Deadlift
10 min EMOM
odd 5 Deadlifts @ 70%
even 5 Weighted Dips
Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 50%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted…
20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups
No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80% 15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders) 4 rounds for total working time of: 7 C2B Pull-ups 7 Ring Dips 15 KBS 32/24kg (53/35 50 Double-Unders Rest 1:1 (whatever your time is per round, you rest that amount…