Saturday, December 11 2010
“Death By Couplets”
3 rounds
15 Front Squats M135 W95
30 Double Unders
Rest 3 minutes
21-15-9
Burpee Box Jumps
KB Swings M55 W35
Rest 3 minutes
1200 meter run
“Death By Couplets”
3 rounds
15 Front Squats M135 W95
30 Double Unders
Rest 3 minutes
21-15-9
Burpee Box Jumps
KB Swings M55 W35
Rest 3 minutes
1200 meter run
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
Strength/Skill – None Remembering “The Fallen” 5 R.F.T. 9 – Squat Cleans 155/115 11- TGU’s 53/35 01 – Legless Rope Ascent
Rope climbs for Jolly 51, wear appropriate shin protection. We can scale the rope climbs for anyone. Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save…
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…