Strength/Skill – A1.) Back Squat – 3 X 10 @ 65%
A2.) 3 X 10 Strict Toes to Bar
A3.) 3 X 10 Ring Rows
WOD
10 min AMRAP
Ascending Ladder
1 Shoulder to Overhead
1 KB Swings
1 Box Jumps
2 Shoulder to Overhead
2 KB Swings
2 Box Jumps, etc.
Rest 30 seconds
5 min AMRAP
5 Squat Cleans
5 Burpees over the Bar
Rx+ – 155/105, 2/1.5, 24/20
Rx – 135/95, 1.5/1, 24/20
Advanced – 115/80, 1.5/1, 24/20
Beginner – 95/65, 1/1, 20/20
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking the full hour. Your WODS if any will be…
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…
Strength/Skill – Deadlift 3×5 12 min AMRAP: 1 Kettlebell Clean 1 Goblet Squat 10 Mountain Climbers 2 KB Cleans 2 Goblet Squat 10 Mountain Climbers3, 3, 10…
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups