Friday, 1-13-12
“Kelly”
5 RFT
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
“Kelly”
5 RFT
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*
20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups
Snatch Grip Deadlifts 15 Min to work up to a heavy 3 2 rounds 15 Bar Muscle Ups 30 Deadlifts 225/155 60 Wall Balls 20/14
“CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s