Friday, 11-9-12
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2
AMRAP 15 mins:
200m Run
8 Bar Facing Hand Release Burpees
4 Push Jerks 155/105
2 TnG Power cleans 155/105
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2
AMRAP 15 mins:
200m Run
8 Bar Facing Hand Release Burpees
4 Push Jerks 155/105
2 TnG Power cleans 155/105
Warm up 2 RD 30 DU 10 BB Deadlifts 10 BB Power clean 10 Wall Ball With a team of 3 complete 1500m Row 50 Deadlifts 185/125 1500m Row 50 Power Clean 185/125 1500m Row 100 Wall Ball 20/14 1500m Row 100 Wall Ball 20/14 *35min Cap*
Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share. You can work out at gym next door. Just let them know you are dropping in from Kryptonite. You will have to fill out a waiver over there. Thank you EMOM for 5min 1 Snatch Grip Deadlift +…
Strength – Strength/Skill – Sotts Press 3-3-3-3-3 W.O.D. – For Time 50 – Pull-ups 50 – KB Swings 50 – Double Unders 50 – Back Squats 95/65
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…