For those of you thinking about getting your Level 1,
Iād like you to start shadowing Marcus. 😊
10 min EMOM
1 hang Power Clean + 1 Power Clean
Build to a max complex
10 RFT:
7 Power Clean and Jerks 115/85
7 Bar-Facing Burpees
200m Run
*24 min cap*
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 ā 18 ā 15 ā 12 ā 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3 rds at easy pace 10 Good Morings w/bb…
Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!! Strength/Skill – Snatch. Find your 1 rep max of the day. 5 rounds for time: ā¢1 Snatch ā¢7 Snatch push presses ā¢7 Overhead squats Use 50% of 1RM snatch. The goal is to do the rounds unbroken.