-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES.
-TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY)
5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S
40-30-20-10 reps for time of:
Kettlebell swing (1,5/1 pood)
Wallball (20/14 lbs)
Box jump (24/20 )
Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!! WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
15 min to complete: 3×12 Bent Over Row 3×10 Hammer Curls 3×10 DB Single Arm Row (bench) 3x 21’s 6RFT 10 Deadlifts 225/185 20 Box Jump Overs 24/20 30 D/U’s 3:1
E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*
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
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB