Friday 9-9-16
WOD:
5 RFT- 30 Min Cap
400m Run
500m Row
20 KBS 70/53
Strength:
Max Clean and Jerk (you should be squatting for the heaviest weight)
65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
WOD:
5 RFT- 30 Min Cap
400m Run
500m Row
20 KBS 70/53
Strength:
Max Clean and Jerk (you should be squatting for the heaviest weight)
65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. HAPPY BIRTHDAY AILEEN P., DENA A., & TRAVIS B. !!!!!! Skill/Strength – 8 mins on the clock to find 1 RM on hang power clean 5 Reps: OHS Clean Front Squat Back Squat Power Clean Power Clean…
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
CrossFit Kids cancelled for Sunday. Coach Katie will reschedule classes. If you do not shovel today don’t feel bad. When you come to the gym, we can make up for it with this…..
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – Bench Press 5 RFT 10 Floor Presses 135/95 15 Wall Ball Sit ups 20/14 20 Box Jumps 24/20