Monday, 1/24/11
Warm-up:
One Official
One CFK
Burgener
W.O.D. :
Strength – Overhead Squat 3 x 3
Five rounds for time of:
7 Power Snatches, 135 / 95 lbs
14 Kettlebell Swings, 1.5 / 1 pood
21 Squats
Warm-up:
One Official
One CFK
Burgener
W.O.D. :
Strength – Overhead Squat 3 x 3
Five rounds for time of:
7 Power Snatches, 135 / 95 lbs
14 Kettlebell Swings, 1.5 / 1 pood
21 Squats
BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN Iceland Annie does Open WOD 12.2 Strength/Skill – Split Jerk 3 RFT 5- Split Jerks 185/135 20-Backwards Walking Lunges 400m- Run
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S
Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*
FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
LEA BLASTING THE WALL BALL!!ROB THE ROCKET READY TO RUMBLE!!DEBS DOIN IT LIKE A CHAMP!! SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM…