Tuesday 7-14-15
Back Squat
75%x3, 80%x3, 85%x3, 90%x3, 3RM
3 Rounds for Time:
75 D/U’s
50 Air Squats
25 Calorie Row
Back Squat
75%x3, 80%x3, 85%x3, 90%x3, 3RM
3 Rounds for Time:
75 D/U’s
50 Air Squats
25 Calorie Row
Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Power Clean + Push Jerk + Front Squat + Hang Sq. Clean + Split Jerk Complex 15 min to build to a heavy complex For time-…
No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)