Monday, 3-6-17
Strength:
12 min EMOM
Min 1: 1 strict Press
Min 2: 3 Push Presses
@ 90% of your strict Press
21-15-9
PUSH PRESS 115#/75#
BURPEE BOX JUMPS 24″/20″
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Thursday, 11-17-16
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9 min AMRAP 3-6-9-12…. Power Cleans 175/125 T2B REST 3 min 9 min AMRAP 3-6-9-12…. Power Snatch 125/85 Box Jumps 20/18 REST 4 min 9 min AMRAP 3-6-9-12…. Thrusters 75/55 Bar facing Burpees
Monday, 9-10-18
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2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
Saturday, 1-5-19
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3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
Wednesday, 5-20-15
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Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps
Saturday, 7-16-16
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2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105
Saturday, 3-3-18
Byadmin
With a partner: 14 Rds 25 Power Snatch 75/55 25 Pull Ups 200m Run 25 T2B *Split Reps however. Run is completed together*