Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5
2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!!
Double Grace
For time:
135/95-lb. clean and jerk, 60 reps
Rich Froning 5:05
Camille Bazinet 5:45
Stan Wong 5k @ Newport Beach Marina. Registration 9:30
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.
Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 D/U’s 100′ Walking Lunges
7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…
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….
Justin 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his…