Monday, 7-31-17
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
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Saturday, 12-7-19
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150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s
Friday, 11-25-11
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Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
Tuesday, 11-12-13
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Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Saturday, 7-15-17
Byadmin
Monday and Wednesday classes start this week! Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups/ 205-145 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups….
Tuesday, 2-3-15
Byadmin
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Wednesday, 9-27-17
Byadmin
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)