Saturday, 6-22-13
For time:
21 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
15 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
9 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
For time:
21 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
15 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
9 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)
7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
6 X 200 m run 30 sec rest in between. 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe> Complete all 5 movements for 1 repetition of the complex. Complete the…
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When is the next beginners class