Saturday, 2-1-14

We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking the full hour. Your WODS if any will be…

7PM class starts Wednesday night.   Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…

Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps

Compliments of Matt P. Strength/Skill – Weighted Pull-up 5-5-4-3-2 10 RFT 4 Strict pull-ups 4 H.S.P.U. 12 Sit-ups 12 Pistols CLICK ON YOUR PIC, ENJOY!!!!!!!!!

Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.

Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite