Friday, 12-21-12
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!)
21-15-9 Reps for time:
DB/KB Goblet Squats (45/30)
L Arm DB/KB Push Press (45/30)
R Arm DB/KB Push Press (45/30)
KB Swings (53/35)
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Saturday, 6-16-18
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Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Wednesday, 2-20-19
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18 min EMOM Min 1 – 30 Scissor Kicks Min 2 – 15 KBS 53/35 Min 3 – 25 Med Ball Twists 20/14 With a Partner complete: 9 min AMRAP Buy in: 75/55 cal row ..then.. 40 Snatch 95/65 30 Snatch 135/95 AMRAP Snatch @ 185/125 (Any style snatch)
Saturday, April 14 2012
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No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…
Tuesday, 3/1/2011
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Spring is 3 weeks away…hooray!!!! Skill/Strength – Squat Clean Thrusters W.O.D. – 5 RFT 15 Squat Clean Thrusters 95/65 10 C2B Pull-ups/20 C2B Jumpimg Pull-ups 10 Ring Push-ups (Games Style)
Tuesday, 11/3/14
Byadmin
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: 8 min EMOM Power Clean 5@ 65% Deadlifts: 10@50% 10@60% 10@70% 8@75% 6@80% of 1RM 10 min AMRAP 30 Sit Ups 12 Burpees
Tuesday, 11-22-11
Byadmin
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite