Friday, 10-25-13
Strength/Skill – Bench Press, Find 3 RM
30 Weighted Sit Ups 45/25
20 Walk Out/ walk In Push Ups
10 Squat Snatches (95/65)
400m Run
10 Jerks (135/85)
20 Hang Power Cleans (135/85)
30 Wallballs (20/14)
Strength/Skill – Bench Press, Find 3 RM
30 Weighted Sit Ups 45/25
20 Walk Out/ walk In Push Ups
10 Squat Snatches (95/65)
400m Run
10 Jerks (135/85)
20 Hang Power Cleans (135/85)
30 Wallballs (20/14)
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Push Press Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…