Friday, 4-5-13
Strength/Skill – Hang Power Clean. Find your 3RM.
WOD: 3 Rounds
20 KB Swings (55/35)
20 Weighted Sit Ups (25/15)
10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
Strength/Skill – Hang Power Clean. Find your 3RM.
WOD: 3 Rounds
20 KB Swings (55/35)
20 Weighted Sit Ups (25/15)
10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
NO 5AM CLASS THURSDAY 5/12 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit Total is the…
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! 5 Min Max Effort Burpees 3 min Rest Whatever number of burpees you hit in the 5 Min,…
There will be a Memorial Day “Paleo” BBQ on Monday, May 28th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count. Please go to our facebook page and if you can sign up for ‘The Murph” Memorial Day WOD. It is for another…
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…