Thursday, 9-20-12
PARTNER WOD SATURDAY
Strength/Skill – Bench Press 5-5-5-5
50-40-30-20-10
Sit-ups
30-25-20-15-10
Front Squats – 115/75
PARTNER WOD SATURDAY
Strength/Skill – Bench Press 5-5-5-5
50-40-30-20-10
Sit-ups
30-25-20-15-10
Front Squats – 115/75
PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min
Strength – Back Squat 5-5-5-5-5 W.O.D. – 21-15-9 Box Jumps 24/20 Power Snatches -75/55 C2B Pull ups What is that stuff called CrossFit? How many times have you heard that question? I’ve been a CrossFit athlete for about four years now and there are two things that never pop into my head when this question…
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*
Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels! 5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*