Monday, 8-22-16
Strength:
Clean and Jerk
Every 90 sec
1@60%
1@65%
1@70%
1@75%
3@80%
15min AMRAP
15 cal row
10 T2B
5 Power Snatches 135/95
Strength:
Clean and Jerk
Every 90 sec
1@60%
1@65%
1@70%
1@75%
3@80%
15min AMRAP
15 cal row
10 T2B
5 Power Snatches 135/95
Flight Simulator- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken D/U’s Time cap of 20 minutes * You must stop between sets to start the next Open WOD 13.4 7 min AMRAP- 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk…
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!! Perform a set every 5 minutes for 25 minutes (5 sets) 1 minute max Handstand Pushups 20 Pistols 100m Sprint
Open begins at 10am today. Foo 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35,…
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 100 yd. Team Sled Races Be ready to rumble tomorrow morning !!!!!!!!!!!!