Monday, 1-21-13
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Snatch- Find your 1 RM
3 R.F.T.
25 Box jumps (60/50 cm)
15 Push presses with heavy dumbbells
12 Chest-to-bar pull-ups
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Snatch- Find your 1 RM
3 R.F.T.
25 Box jumps (60/50 cm)
15 Push presses with heavy dumbbells
12 Chest-to-bar pull-ups
Day 4 of the Challenge. Hope everyone has a support partner. Remember prep work is key!!! Does anyone have a recipe they want to share? Bring it in, we can make copies for everyone. Strength/Skill – Push Press 12 Minute Ladder 2 Push-Press/Jerk – 115/75 2 Toes to Bar *Up by 2′s for 10 Minutes*
ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest
Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…
Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*
Skill- Deficit HSPU/ HSPU/ Strict HSPU… WOD- 3 RFT: 400m Run 30 Wall Ball 20/14 20 C2B Pull Up 10 Sq. Snatch 135/95