Monday, 7-15-19
Filthy fifty 50
For Time:
50 Box Jumps 24″/20″
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double-Unders 3:1
Filthy fifty 50
For Time:
50 Box Jumps 24″/20″
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double-Unders 3:1
Strength/Skill: OHS 5×5 The WODFather event 1 & 2 8min time cap Row 1000m 30 burpee plate jump 45/25 5 min time cap Men 4000lbs Ground to Overhead: 135lbs x30 reps, 115×35, 95×42, 75×53 Women 2800lbs Ground to Overhead: 95lbs x 30 reps, 75×37, 65×47, 45×62
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight 15-12-9 of KB/DB Power Cleans to Thrusters 53/35 Pull-ups If you are not using 53/35…. …Your rep scheme is 21-15-9.
8 and 9 am class today!!! Holbrook US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007. Hero W.O.D. – “Badger” 3 Rounds for time: 30 – 95/65 Squat Cleans 30 Pull-ups 800m run