Friday, 4-18-14
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch.
5RFT with a 20min cap
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch.
5RFT with a 20min cap
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
CrossFit Kids starting soon for ages 6 and up. Can we get an idea of who’s in? We are looking at Tuesday and Thursday mornings for July and August. Strength/Skill -8 min EMOM 2 Deadlifts 2 Power Clean & Jerks 155/115 “The Kryptonite Krusher” 3 R.F.T. 10 – Pull-ups 10 – Burp’s 10 – Box…
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Strength – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…