Monday, 9-24-12
Tuesdays & Thursdays we will be adding a 7PM class.
Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups
21-15-9 reps of:
225/185 pound Deadlift
135/95 pound Overhead squat
Tuesdays & Thursdays we will be adding a 7PM class.
Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups
21-15-9 reps of:
225/185 pound Deadlift
135/95 pound Overhead squat
Strength: E2MOM for 14 Min 4 Power Clean to Overhead 155/105 (135/95) 20 Min AMRAP 25 KBS 53/35 15 Body Weight Back Squats (Scale is 3/4 body weight)
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift
Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**
Strength/Skill – 8 min. EMOM – Even min. – 1 Clean Dead Lift- 1 Hang Clean 115/85 odd min. – 20 d/u’s or s/u’s – no scale – 8 push-ups H.R. 21-15-9 reps for time of: 135-lb. cleans Ring dips Post time to comments.Let’s hear it!!!!