Saturday, 1-4-20

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…

WE RAISED $307.00 SO FAR FOR  31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!     TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON  FLOOR. 4×3 90-95% of 1rm…

Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55

WOD: 12 Min AMRAP- 10 Cal Row 2 Power Snatch 70-75% of 1 RM rest 4 min 12 Min AMRAP- 30 D/U 3:1 2 Power clean + Power Jerk 70-75% of 1 RM Strength: Floor Press 5×5 @ 70-85% of 1 RM bench press

Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls

Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint