Monday, 3-9-15
15 min to work on Muscle Ups
15-12-9
Row For Calories
Wall Balls
rest 3 min
12-9-6
Burpee Box Jumps
Wall Balls
rest 3 min
9-6-3
M/U
Wall Balls
15 min to work on Muscle Ups
15-12-9
Row For Calories
Wall Balls
rest 3 min
12-9-6
Burpee Box Jumps
Wall Balls
rest 3 min
9-6-3
M/U
Wall Balls
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
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Strength: E2MOM for 12Min 8 Power Snatch 95/65 (75/55) With a partner complete “Marston” 20 Min AMRAP 1 Partner Deadlift 405/285 10 T2B 15 Bar Facing Burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned…
NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Every 1:30 for 6 sets (9min) 2 tempo back squats + 1 back squat @70-80% 1RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 3×10 bicep curls, each arm 3×12…
Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. OHS 3 @ 70 3 @ 80 3 @ 90% of 1RM 5 RFT 400m Row 15 Thrusters 95/65