Saturday, 8-18-12
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Barbara
5RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Barbara
5RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80% 4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS