Monday, 7-1-13
Strength/Skill – Shoulder Press – 5-5-3-3-1
10-1
Deadlift 205/155
Toes to Bar
Box Jumps 24/20
Strength/Skill – Shoulder Press – 5-5-3-3-1
10-1
Deadlift 205/155
Toes to Bar
Box Jumps 24/20
Strength/Skill – Shoulder Press 3-3-3-3 6a00e54ee334998834016305476308970d-popup 4 R.F.T. Run 400m 50 Air Squats
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!! Coach Nichols blowing out pull-ups!!!!! Strength/Skill – Hang Power Cleans 2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 TGU’S 53/35 CrossFit Kryptonite
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B