Monday, 11-9-15
Don’t forget to pre order your Kryptonite gear!!
Strength:
Back squat
1×8 @65%
1×8 @70%
1×8 @75%
Wod
Cindy
20mim amrap
5 pull up
10 push up
15 air squat
Don’t forget to pre order your Kryptonite gear!!
Strength:
Back squat
1×8 @65%
1×8 @70%
1×8 @75%
Wod
Cindy
20mim amrap
5 pull up
10 push up
15 air squat
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. Fridays will be OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will…
Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…
Murph is Saturday, May 27. Please sign up for BBQ. Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds