Tuesday, 1-22-13
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3
12 min AMRAP
135/95 RX
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3
12 min AMRAP
135/95 RX
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
Strength/Skill – Bar Muscle-ups 5 Round for time: 5 Hang squat clean (65% of 1RM HSC) 8 Box jumps (30/24) 100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent) Rest 1 minute between rounds.
8 and 9 am classes only. Closed tomorrow. With a partner 12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…
Close Grip Bench Press 3×10 (10 min) “Yeti” For time: 25 Pull-ups 10 Muscle Ups 1.5 mile run 10 Muscle Up 25 Pull-ups *25 min Cap*
Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…
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.
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*