Tuesday, 11-29-16
Christmas party December 17. Sign up at front desk.
STRENGTH:
POWER CLEANS 7X1 @ 80-85%
20 MINUTE AMRAP
20 KETTLE BELL SWINGS 53/35
15 REVERSE LUNGES 53/35
10 RING DIPS
200 M ROW
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Friday, 11-25-16
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9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (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 Lunges with Dumbbells (55/35 lbs)…
Friday, 9-13-19
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Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80 21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35
Monday, November 8th 2010
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Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
Friday, 11-8-19
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Come watch the last Open Wod tonight. We start at 5:30. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes
Saturday, November 27th 2010
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W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans 185/135 135 /95 95/45
Tuesday, 11-22-11
Byadmin
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite