Tuesday, 10-25-11
Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs
Monday, 10-24-11
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
Saturday, 10-22-11
Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65
Friday, 10-21-11
Push Press 5-5-4-2-2 5 R.F.T. 7 Squat Cleans 155/115 14 K.B. Swings 53/35 Strength Work Outs…..making the most of them
Thursday, 10-20-11
With a Partner, Complete: 100 Box Jumps – 20/24 100 Pull-ups 100 Wallballs – 14/20 9ft/10ft 100 Burpees 1000 Meter Run *Partners may work on the first two movements at the same time (Box jumps and Pull-ups), but they cannot be on the same movement at the same time. One partner may work on pull-ups…