Monday, 3-11-13

Reminder: Christmas party is December 12th, please sign up if you’re coming! 5 RFT 30 wall balls 20/14 5 squat snatches Front squats 5@70% 5@75% 4@80% 3@85% 5@75%

Strength: Every 90 sec for 5 sets 5X5 Push Presses For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5…

Yoga @ 7PM tonight.   “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *The First Attempt Would Be A Weight You Know You Can Do For A Heavy Set Of Three. The Second Attempt Would Be A Weight…

A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…

Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar

No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Master’s Qualifier Event #3 2 rounds for time of: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb.   Strength: Box Squats 5×3