Friday, 3-22-12
Important Membership Change Inforamtion
Strength/Skill – Deadlifts 3RM
5 RFT
5 Deadlifts 225/155
20m Bear Walk
200m Run
Important Membership Change Inforamtion
Strength/Skill – Deadlifts 3RM
5 RFT
5 Deadlifts 225/155
20m Bear Walk
200m Run
Stan Wong 5K, no classes today.
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24
Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch AMRAP in 6 mins. 12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55 9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1…
We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac
CrossFit Games Open W.O.D. 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)
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)