Saturday, November 20th 2010
Warm up:3 three rounds:
3 pull-ups,7 burpees, row 250 meters, Burgener.
W.O.D
Seven rounds for time of:
5 Handstand push-ups
185 lb Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Warm up:3 three rounds:
3 pull-ups,7 burpees, row 250 meters, Burgener.
W.O.D
Seven rounds for time of:
5 Handstand push-ups
185 lb Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
Strength/Skill – Power Cleans 3-3-3-2-1 15 min A.M.R.A.P. : 10 – Burpee Pull-ups 15 – P.J.’s 95/65 20 Medi-Ball Cleans
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…
We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. Fridays will be OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will…
Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels! 5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*