Tuesday, 4-25-14
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols
7-6-5-4-3-2-1
Back Squats – 133/195
10-20-30-40-50-60-70
Double-Unders
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols
7-6-5-4-3-2-1
Back Squats – 133/195
10-20-30-40-50-60-70
Double-Unders
Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25
Closed Thanksgiving. 9 and 10 am classes Friday only!! Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats