Thurs. 12/30/2010
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Warm-up – Burgener
75 ground to overhead (Power snatch preferred) 55/35
W.O.D – “Cindy” – 20 minute A.M.R.A.P
5 – pull-ups
10 – push-ups
15 – squats
Strength – Deadlift 5-5-3-2-2 5 R.F.T. 10 – Front Squats 135/95 15 – T.T.R. (Toes Through Rings) 20 – K.B. Swings 53/35 Superman gettting kryptoed from a member who trains at CrossFit Kryptonite !!!!!!!!!!!!
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops
Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…