Wednesday, 11-19-14
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8
5 Rounds for Time:
20 Hand to hand KB swings 53/35
20 m Handstand walk /40 m Bear walk
20 Supine ring row reps
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Friday, 5-24-19
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8 and 9:30am classes Monday. BBQ 1:30 20 min to work up to a 5 RM Strict Press 3 RM Push Press 1 RM Split Jerk Crossfit Games Open Workout 11.3 5 min AMRAP Squat Clean 165/110 Jerk 165/110 *Each movement counts as 1 rep* Work Skills after wod
Friday, 9-20-19
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15 Min to Complete: 3×10 KB North to South Plank each Side 3×10 Single arm Straight leg Sit Up 3×20 Wall Ball/ Slam Ball Partner Sit Up Throw 4 rds 400m Run 4-3-2-1 Rope Climbs 3:1 40 KBS 53/35
Saturday, 8-18-12
Byadmin
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
Saturday, 5-10-14
Byadmin
Friends and Family Partner WOD 3 R.F.T. Row 1000m 50 Walking Lunges 50 Push Presses 95/65 Kryptoniters, 55/35 Family and Friends
Monday 8-17-15
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20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*
Tuesday, 1/21/14
Byadmin
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats