No PM Classes. 6,7 & 9 AM Classes only
Strength/Skill – Snatch Grip Deadlifts 3 RM
5 RFT
15 Toes to bar
10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin)
10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!)
10 Hang D.B. Split Cleans 45/25
Strength – Sotts Press 3-3-3-3-3 “Fight Gone Bad” Three rounds for reps of: Wall Ball Shots 20/14 S.D.H.P. 75/45 Box Jump 20 Push Press 75/45 Row (Calories)
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. 12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…
31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…
Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…