Friday, 1-31-20
3 x 20 Kneeling Banded Crunches
3 x 10 Rower Pikes
3 x 10 ea side Banded Oblique Twists
3 x 20 Hollow Rock
20 Power Cleans 135/95
20 Front Squats
20 Push Jerks
20 Squat Clean Thrusters
EMOM 4 Burpee Over the Bar
3 x 20 Kneeling Banded Crunches
3 x 10 Rower Pikes
3 x 10 ea side Banded Oblique Twists
3 x 20 Hollow Rock
20 Power Cleans 135/95
20 Front Squats
20 Push Jerks
20 Squat Clean Thrusters
EMOM 4 Burpee Over the Bar
Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Last day to order from the catalog!! 5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…
Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press