Tuesday, 10-11-11
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.)
Partner WOD
3 RFT
10 C&J 135/95
250m Row
40 Air Squats
8 C&J 135/95
350m Row
30 Air Squats
6 C&J
450m
20 Air Squats
CrossFit Kryptonite
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.)
Partner WOD
3 RFT
10 C&J 135/95
250m Row
40 Air Squats
8 C&J 135/95
350m Row
30 Air Squats
6 C&J
450m
20 Air Squats
CrossFit Kryptonite
6 X 200 m run 30 sec rest in between. 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe> Complete all 5 movements for 1 repetition of the complex. Complete the…
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE. Strength/Skill: Power Snatches 4X 3 min AMRAP…
Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!! Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…
Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…