Monday, 2/14/2011
Skill – Snatch
WOD:
5 snatch (115#/75#)
5 rounds of Cindy (5 pull ups 10 push ups 15 squats)
5 snatch
50 double unders (150 singles + 15 burpees)
5 snatch
50 squats
Skill – Snatch
WOD:
5 snatch (115#/75#)
5 rounds of Cindy (5 pull ups 10 push ups 15 squats)
5 snatch
50 double unders (150 singles + 15 burpees)
5 snatch
50 squats
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…
Murph: Spots for the 9:30 heat still open. Make sure to sign up for the BBQ! Warm up: 2rd at an easy pace 200′ Lateral side step :30 Wall Squat Hold 10 Air Squats Calf Stretches 15 min to establish Back Squat 1RM For time- 3RDS 50′ HS Walk (100′ Bear Crawl) 5 Sq….
Deadlifts 6×3 %75% 55/40 AAB 55 Deadlifts 50% of 1RM 55 Pullups 55 Wall Balls 20/14 55 DB Snatches
Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B
Christmas Party tonight at 7. Gym is closed tomorrow. 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest
Check out the move between 28-32 seconds!!!!! AWESOME!!!! Strength/Skill – Hang Power Cleans 3-3-3-3-3 20 Min A.M.R.A.P. 1 Rope Ascent 7 Deficit Push-ups / Ring Push-ups 3 Hang Power Cleans 155/105 Last day to donate/register for 31 Heroes Project As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice…