Monday, 8-13-12
Strength/Skill – Front Squat:
3-3-3-3-3
7 Rounds for time:
7 Power Clean (95/63)
7 Bar Facing Burpees
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Saturday, 3-9-13
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CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
Friday, 8-23-19
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With a partner: 30 min AMRAP 30 Box Jump overs 24″/20″ 20 Wall Ball 20/14 10 Devil Press 50/35 *EMOM Rope Climb*
Tuesday, 8-13-19
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5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
Tuesday 7-21-15
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Snatch 75% x 1 x 6 sets *Goal is to be light and fast B. Power Clean & Jerk 75%x1+1, 80%x1+1, 85%x1+1×3 sets “Diane” 21-15-9 Deadlift 225/155 HSPU 12 Min Cap
Thursday, 3-22-12
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Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up
Friday, 7-5-19
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Holiday schedule: July 4th and 5th : 7,8,9 am only! For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*