Saturday, 8-10-19
“Donny”
21 -15 – 9 – 9 -15 – 21
Deadlifts 225/155
Burpee
…then…
“JT”
21-15-9
HSPU
Ring dips
Push-Up
“Donny”
21 -15 – 9 – 9 -15 – 21
Deadlifts 225/155
Burpee
…then…
“JT”
21-15-9
HSPU
Ring dips
Push-Up
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint…
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – NONE Here is The 12 days of Christmas WOD you will need 2…
We ordered more plates boxes and bands!!! Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2 21-15-9 Overhead Squats 135/95 Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round
Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP