Thursday, 10-10-13
Strength/Skill – Weighted Chin-ups STRICT 5 x 3.
If not weighted 5 x 8
15 Minute A.M.R.A.P.
4 Turkish Get Ups 53/35
8 Medi-ball Cleans 20/14
100m Run
Strength/Skill – Weighted Chin-ups STRICT 5 x 3.
If not weighted 5 x 8
15 Minute A.M.R.A.P.
4 Turkish Get Ups 53/35
8 Medi-ball Cleans 20/14
100m Run
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Strength: Front Squats 4 @ 70% 4 @75% 4 @78% Find your 4 RM For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5…
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 THRUSTERS 155/115 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS