Thursday 6 am only no PM Classes
Friday 6,7& 8am only no PM Classes
Strength/Skill – Split Jerk 3-3-3-3-3
5 R.F.T.
5 Push/Split Jerks 155/115
15 Wall Ball Sit -ups (Yes, this a new one for you)
25 Sandbag Walking Lunges 40/20
8 Reasons Why Women Should CrossFit
CrossFit Kryptonite
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams 6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s
Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
8 and 9:30 am classes only today BBQ 1:30 Memorial Day Murph For time: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed…
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65