Monday, 7-22-13

“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…

Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…

7 min A.M.R.A.P. 7 Burpees on 25lb plate 7 Strict Pull-ups For load: Hang Snatch 2-2-2-2-2 Bench Press 3-3-3 Snatch-grip Deadlift 3-3-3

Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!   Murph 5-26     With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…

New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…