Friday, 12-7-12
Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX
3 RFT
15 Alternating One Armed K.B. Snatches – 53/35
15 One Armed (Racked Position) K.B. Walking Lunges
Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX
3 RFT
15 Alternating One Armed K.B. Snatches – 53/35
15 One Armed (Racked Position) K.B. Walking Lunges
Come watch athletes do the Open tonight between 5 and 7. Open 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes
2RDs 10 Snatch Grip Deadlifts 10 BB Hang Power Snatch 10 Russian Swings E2MOM for 14 min 1 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Sq. Snatch build to heavy complex For time: 21 Sq. Snatches 75/55 42 Push Ups 15 Sq. Snatches 30 Push Ups 9 Sq. Snatches 18 Push Ups…
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strength: Every 90 sec until failure add 20 lbs 1 Front Squat + 2 Split Jerks starting @ 50% of Jerk. Three rounds…
Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 Burpees
Comments are closed.
First time checking out the site and the programming. Lots of good stuff on here and the WOD’s look intense. Good stuff, keep it up! Would love to drop in for the day next time im in the area.
Thank you Austin. Feel free to drop in anytime, we would love to have you