Friday, 8-16-13

Strength/Skill – Hang Squat Snatch 3-3-3-3-3 21-15-9 O.H. Squats 95/65 Push-ups (Hand Release) KB Swings 53/35 The 9 foods the U.S. Government is Paying you to Eat article via The Atlantic In 2009, the federal government spent $12.3 billion in payments to America’s farmers. The number was cause for celebration, and not only among the…

WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%

Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15

Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest

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…

Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite