Monday, 12/20/2010

Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s

4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…

Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Squat Cleans 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and…

“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Bring Sally Up!!!! 200 meter run 25 push press 25 pull ups 200m run 20 push press 20 pull ups 200m run 15 push press 15 pull ups 200m run 10…