Monday, 1-30-17
Skill: the kip
AMRAP 15
10 Snatches (95/65)
10 Ring Push-Ups
10 K2E
10 Box Jump Overs (20 in)
Skill: the kip
AMRAP 15
10 Snatches (95/65)
10 Ring Push-Ups
10 K2E
10 Box Jump Overs (20 in)
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
W.O.D. 21-15-9 Deadlift Overhaed Squat
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Snatch- Find your 1 RM 3 R.F.T. 25 Box jumps (60/50 cm) 15 Push presses with heavy dumbbells 12 Chest-to-bar pull-ups
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…
No 5AM classes this week. 6 & 7 AM classes. Today’s WOD is 50 Shades of Filthy!! For Time: 53 Box jump, 24 inch box 53Jumping pull-ups 53 Kettlebell swings, 1 pood Walking Lunge, 53 steps 53 Knees to elbows 53 Push press, 45 pounds 53 Back extensions 53 Wall ball shots, 20 pound ball…
Strength – Snatch Balance 3-3-3-3 As many rounds as possible in 20 minutes of: 12 Burpees (bar facing) 10 Overhead Squats 65/95 lbs 8 Pull-ups