Tuesday, 1-17-12
Strength/Skill – Power Clean
Four rounds of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
Bar Facing Burpees, 10 reps
Rest 90 seconds between each round
Strength/Skill – Power Clean
Four rounds of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
Bar Facing Burpees, 10 reps
Rest 90 seconds between each round
Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Bench Press 4×10 build up in weight.. follow each set of bench with a max set of Push Ups, go to failure with the push ups. 4 RFT 15 DB Push Press 50/35 12 DB Power Clean 9 Burpee over DB’s *24 min Cap*
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?
Strongest B-Boy Compilation Part 1, Darkness,Junior,Physicx,Baek – Click here for more blooper videos WOD – For time: 100′ Walking Lunge 21 Pull Ups 21 Sit Ups 100′ Walking Lunge 18 Pull Ups 18 Sit Ups 100′ Walking Lunge 15 Pull Ups 15 Sit ups 100′ Walking Lunge 12 Pull Ups 12 Sit Ups 100′ Walking…
Reminder: CrossFit Kids starts today @ 10AM. Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…