Friday, 1-11-19

With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…

Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…

BRING SOMETHING TO PROTECT YOUR KNEES!! Please bring a sweat towel!! Strength/Skill: Split Jerk 5×3 increasing weight   With a pair of 45-lb. dumbbells, 4 rounds for time of: 50-meter weighted lunge 200 -meter farmers carry

Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….

Strength/Skill – Hmmmm….Squat Clean Thruster?????? “Painstorm” Courtesy of CrossFit Northeast England: AMRAP 30min: 3 squat clean to overhead, 135lb 6 knees to elbows 100m sprint (50m out, 50m back) Fire Hydrant and Back Rest 45 secs 30 minute cap includes rest and work time

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…