Wednesday, 4-27-16
Strength:
E2MOM X 10
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
Partner WOD
4RFT
10 Thrusters 95/65
Shuttle Sprints 5m, 10m, 15m, 10m, 5m
20 Hollow Rocks
1 person goes at a time. Each partner completes 4 rounds.
Strength:
E2MOM X 10
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
Partner WOD
4RFT
10 Thrusters 95/65
Shuttle Sprints 5m, 10m, 15m, 10m, 5m
20 Hollow Rocks
1 person goes at a time. Each partner completes 4 rounds.
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
Frank wins the CrossFit Total with 940 lbs.!!!! Strength/Skill – Weighted Pull-ups 5-5-3-3-2 15 min AMRAP 5 – Power Cleans 135/95 10 – Pistols 15 – Double Unders
Strength: E2MOM for 12Min 8 Power Snatch 95/65 (75/55) With a partner complete “Marston” 20 Min AMRAP 1 Partner Deadlift 405/285 10 T2B 15 Bar Facing Burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned…
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
Please let me know if any of you are missing your catalog order. Strength: E2MOM for 16 min 1 High Hang Sq. Clean + 1 Above the knee Hang Sq. Clean + 1 Sq. Clean from Floor + 1 Split Jerk *start light and build rest 3 min EMOM for 10 Min 1- 6…