Thursday, 3-27-14
Strength/Skill – 3 Position Clean x 5
5 rounds for reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Floor wipers
:30 rest
Strength/Skill – 3 Position Clean x 5
5 rounds for reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Floor wipers
:30 rest
Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…
SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS…
9 min AMRAP 3-6-9-12…. Power Cleans 175/125 T2B REST 3 min 9 min AMRAP 3-6-9-12…. Power Snatch 125/85 Box Jumps 20/18 REST 4 min 9 min AMRAP 3-6-9-12…. Thrusters 75/55 Bar facing Burpees
Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…