Friday, 10-4-19
Deadlifts 6X5
Sets 1-3: Warmup sets: 40,50,60%o of 1RM
Set 4-6: Working sets: 70,80, 85% 0f 1RM
12 min AMRAP
12/9 Calorie Row
12 Deadlifts (155/105)
12 Ball Slams
Deadlifts 6X5
Sets 1-3: Warmup sets: 40,50,60%o of 1RM
Set 4-6: Working sets: 70,80, 85% 0f 1RM
12 min AMRAP
12/9 Calorie Row
12 Deadlifts (155/105)
12 Ball Slams
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Split Jerk 2 Rope Climbs 2 HSPU (Strict, full range of motion HSPU (sub ONLY push-ups for 12 reps) 2 Push Press or Jerk 135#/95# 2 Rope Climbs 4 HSPU 4 Push Press or Jerk 2 Rope Climbs 6 HSPU 6 Push…
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…