Wednesday, 4-6-16
EMOM 10 Minutes:
ODD: 5-10 toes to bar
EVEN: 6-12 push ups
On the 3-minute for 30 minutes:
5 Deadlifts 275/185
5 Burpee Box Jumps 24/20
20/15 Calorie Row
EMOM 10 Minutes:
ODD: 5-10 toes to bar
EVEN: 6-12 push ups
On the 3-minute for 30 minutes:
5 Deadlifts 275/185
5 Burpee Box Jumps 24/20
20/15 Calorie Row
Competition Saturday at CrossFit Impervious. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. Every 90 seconds for 9 min: 2 Front Squats + 1 Split Jerk 65%x2,70%x2,75%x2 of 1 RM Split jerk…
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges
8AM AND 9AM CLASSES ONLY! Barbells For Boobs tomorrow. If you haven’t already done so, register on our facebook page. Strength/Skill – Tabata D/U’s “The Bear” Complete five rounds of seven sets of the following complex for max load: Power clean Front squat Push press Back squat Push press Once the complex is started, all…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Last day to order from the catalog!! 5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…