Monday, 5-12-14
Skill/Strength -O.H. Squat 8 min E.M.O.M. x 4 Reps – No Rack
2014 Regional Event 7
For time:
64 pull-ups
205/135-lb. overhead squats, 8 reps
Skill/Strength -O.H. Squat 8 min E.M.O.M. x 4 Reps – No Rack
2014 Regional Event 7
For time:
64 pull-ups
205/135-lb. overhead squats, 8 reps
Please bring a sweat towel!! With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs. All…
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
Fran 21-15-9 Thrusters 95/65 Pull Ups Pause Front Squats 8 x 3 Increasing weight….no Bounce
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups