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Tuesday, 3/15/11
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
Monday, 10-2-17
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “
Tuesday, 12-26-17
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
Thursday, 2-12-15
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
Thursday, 10-23-14
For max reps: 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) 3 Minutes rest 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) Scaled, follow pattern with adding weight you…
Saturday, 8-18-12
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.