As of next week changes in summer hour will be:
No 5AM class on Fridays and no 10am class on Saturdays.
E3MOM for 12 min
8 Back Squats
all sets between 60-70% of 1 RM
3RFT-
12 Right Arm DB Hang Power Cleans 50/35
50′ Right Arm OH Walking Lunge 50/35
10 Burpee Over DB
12 Left Arm DB Hang Power Clean 50/35
50′ Left Arm OH Walking Lunge 50/35
10 Burpee Over DB
**Buy Out – 150D/U**
*18 min Cap*
no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…
2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0
HAPPY BIRTHDAY TO OUR MEMBER KRISTIN!!!!!!!!!!!!! Strength/Skill – Thruster “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 / 95 lbs) Scaling will be provided by Coach Click on your pic!! CrossFit Kryptonite
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,…