Monday, 3-11-13
Strength/Skill – Deadlift 15 mins. to find 2 RM
7 Minute Ladder
2 Front Rack Dumbbell Lunges – 45/35
2 Dumbbell Shoulder to Overhead – 45/35
*Up by two’s for 7 Minutes*
Similar Posts
Monday, April 2 2012
Byadmin
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Back Squat 21-15-9 reps for time of: 225/155 pound Back squat 53/35 KB Power Snatch
Tuesday, 3/8/2011
Byadmin
W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks
Thursday, 6-7-12
Byadmin
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20
Wednesday, 5-22-19
Byadmin
I need a head count for BBQ 12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1
Tuesday, 5-14-13
Byadmin
Strength/Skill -Back Squat 5-5-5-3-3-2. 2 Reps should be 95% of 1 RM 21 – 15 – 9 Overhead Squats 95/65 Burpees
Wednesday 2-3-16
Byadmin
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…