Friday, 1-26-18
Strength: Every :20 for 5 min
2 Power Snatch @50% of 1 RM Power Snatch
5 RFT
15 Burpee Over Bar
10 Deadlifts 315/225
3 Rope climb
*20 min CAP*
Strength: Every :20 for 5 min
2 Power Snatch @50% of 1 RM Power Snatch
5 RFT
15 Burpee Over Bar
10 Deadlifts 315/225
3 Rope climb
*20 min CAP*
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Deadlifts 5 X 3 Reps @ 75% 4 RFT 400m run 10 KB Deadlifts 70/53 100′ Farmer’s Carry 10 KB Deadlifts 20 Burpee to Plate
CrossFit_DoubleUnders2
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%
Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…
Strength:Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM For time: 50 Wall Balls 20/14 25 Pull-ups, strict 25 Ring Dips, strict 50 KBS 70/53 25 Ring Dips, kipping 25 Pull-ups, kipping 50 Wall Balls 20/14
Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans 10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35