Monday, 12/8/14
Reminders:
No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.
Strength/Skill:
7 X 5 Back squats
3 RFT
25 wall Balls 20/14
25 KBS 70/53
Reminders:
No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.
Strength/Skill:
7 X 5 Back squats
3 RFT
25 wall Balls 20/14
25 KBS 70/53
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. 8 Min AMRAP 10/8 Cal Row 10 S2O 135/95 rest 4 min 8 Min AMRAP 10 KBS 70/53 3 OHS 135/95 1 Rope Climb…
10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…