Saturday, 2-4-17

From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest

Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*

8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R

Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead

W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…