Monday, 2-27-12
Strength/Skill – Back Squats
5 RFT
8 Back Squats 225/155
4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck)
200m – Run
Strength/Skill – Back Squats
5 RFT
8 Back Squats 225/155
4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck)
200m – Run
Strength – O.H. Squats 3-3-3-3 For time 3 100′ Bear Walks 21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY 21 K2E 2 100′ Bear Walks 15 O.H. Squats NO RACK – SNATCHED ONLY 15 K2E 1 100′ Bear Walk 9 O.H. Squats NO RACK – SNATCHED ONLY 9 K2E
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!! Coach Nichols blowing out pull-ups!!!!! Strength/Skill – Hang Power Cleans 2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 TGU’S 53/35 CrossFit Kryptonite
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov