Monday, 2-10-14
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX
7 R.F.T.
3 Hang Squat Cleans (80% of finishing weight from strength/skill session)
6 Burpee Pull-ups
9 Ring Dips
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX
7 R.F.T.
3 Hang Squat Cleans (80% of finishing weight from strength/skill session)
6 Burpee Pull-ups
9 Ring Dips
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35
5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U
60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Push Jerks 5 R.F.T 7…
This blurb and picture was found in a popular magazine seen by millions of people every day….what is happening to our society?! Maybe Cameron and her agents need to read this post from CrossFit Lisbeth, entitled “One Woman’s Request.” “Don’t be nice to me. Not here, not in the gym. Not just because I’m a…