Tuesday, 7-30-13
Strength/Skill – Rowing efficiency
2013 CrossFit Games Workout 9
“2007”
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments.
Strength/Skill – Rowing efficiency
2013 CrossFit Games Workout 9
“2007”
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments.
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 “NUTTS” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the…
Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…
Tabata Push Ups Strength/Skill – Pistol Progressions 3 min AMRAP 5 hang power cleans (115/75#) 7 push press (115/75#) 9 box jumps (24/20″) 1:00 rest, x4 rounds
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m
Strength: 30 min to complete: 4×10 Front DB Raises, each arm 4×10 Reverse Flys 5x 12 Banded hamstring curls 5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after) 5×10 Arnold Press 18.0 21-15-9 DB Snatch 50/35 Burpee Over DB *10 min cap*