Thursday, 1-30-14
Strength/Skill – Push Jerk + Split Jerk x 5
Complete as many rounds as possible in 20 minutes:
5 Weighted pull-ups, 35# (24#)
10 Push-ups with feet on 30″ box (24″)
15 Squats holding a 45# plate (25#)
Strength/Skill – Push Jerk + Split Jerk x 5
Complete as many rounds as possible in 20 minutes:
5 Weighted pull-ups, 35# (24#)
10 Push-ups with feet on 30″ box (24″)
15 Squats holding a 45# plate (25#)
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! Srtength/Skill – Snatch Balance – 5-5-5-5-5 W.O.D. – 4 R.F.T. – One min intervals Row (Calories for reps) K.B. Swings 53/35 Box Jump 24/20 Ab Mat S/U’s One minute rest At the end…
“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back
Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats
Strength/Skill – Box Squat 5 x 3 A.M.R.A.P. 20 Minutes 3 Bar Muscle-Ups 6 Hang Power Clean – 115/83 9 D.B. Squat Thrust Jumps
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….
Master’s Qualifier 2017 For time: 100 dumbbell snatches, 50 lb. 80-calorie row 60 burpees 40 muscle-ups Time cap: 20 minutes