Monday, 2-25-13
Strength/Skill – 20 mins to find a 3 RM O.H. Squat
Seven rounds for time of:
155/105 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).
Strength/Skill – 20 mins to find a 3 RM O.H. Squat
Seven rounds for time of:
155/105 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…
Summer Tuesday and Thursday 7PM classes start this week. Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM Front squats 5X4 @ 70% 27-21-15-9 Wall Balls 20/14 Deadlifts 205/145