Saturday, 12-10-16
50 Box Jumps
50 Kettlebell Swings
50 Thrusters
50 Double Unders
50 DB Snatches
50 Overhead Squats
50 Sit-ups
50 Front Rack Lunges
Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps
Rx – 24/20, 2/1.5, 95/65, 20/14
50 Box Jumps
50 Kettlebell Swings
50 Thrusters
50 Double Unders
50 DB Snatches
50 Overhead Squats
50 Sit-ups
50 Front Rack Lunges
Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps
Rx – 24/20, 2/1.5, 95/65, 20/14
“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…
What is a CrossFit Athlete? We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch…
Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
Open Gym today!!! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.
Strength/Skill – Hang Power Snatch 3 R.F.T. 10 – Hang Power Snatches 135/95 15 – Chest to Deck Clapping Push-ups (Scaling will be provided) 20m – Bear walk