Friday, 6-4-15
Clean & Jerk
60%x2+1,
70%x2+1,
80%x2+1,
heavy single
4RFT:
400m plate carry 45/25
12 DB Snatches 45/30
12 Box jump overs 24″20″
12 plate V-Ups 25/15
Similar Posts
Thursday, 6-20-19
Byadmin
12 min to complete 5 set of 5 Tempo Strict Press Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top. “The Chief” 5 rounds of 3 min AMRP with 1 min rest between rounds: 3 Power Cleans 135/95 6 Push Ups…
Thursday, 3-28-13
Byadmin
Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18
Thursday, 2-26-15
Byadmin
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
Friday, 7/1/11
Byadmin
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.
Friday, 6-30-17
Byadmin
20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Tuesday, 8-28-18
Byadmin
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…