Saturday, 10-15-16
Bring a deck of cards!!!
“Deck of Cards” [40 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps 35/25
Clubs: Kettlebell Swings (24/16kg)
Hearts: Weighted step ups 35/25
Aces: 200m Run with Prowler
Bring a deck of cards!!!
“Deck of Cards” [40 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps 35/25
Clubs: Kettlebell Swings (24/16kg)
Hearts: Weighted step ups 35/25
Aces: 200m Run with Prowler
Hang Snatch 5-5-5 4 Rounds for time: 15 Box Jumps (24/20) 15 TTB 15 Push-ups (hand release) Just because it is a hand release push-up, that doesn’t imply that flopping, or worming your way up or down is acceptable. Rigidity through the midline is an expected standard.
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite