Saturday, 2/5/2011
Warm-up 3 rounds:
60′ Overhead walking lunges (pvc)
50 Single unders
30′ Bear walk
60′ Medicine ball sprint
WOD:
10 rounds for time of:
10 Deadlifts, 155
10 Ring Dips/Ring Push-ups
10 Toes To Bar/Knees To Elbow
Warm-up 3 rounds:
60′ Overhead walking lunges (pvc)
50 Single unders
30′ Bear walk
60′ Medicine ball sprint
WOD:
10 rounds for time of:
10 Deadlifts, 155
10 Ring Dips/Ring Push-ups
10 Toes To Bar/Knees To Elbow
40 Strict Pull-Ups 40 Strict Presses (95/65) 40 Strict T2B *On the Minute – 20 Double-Unders Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
Strength: Cleans: work up to a heavy triple….and yes!!!! 3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups