Thursday, 11-1-12
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. WOD # 1: 4 RFT: 2 rope climbs 100ft sprint 4 Squat cleans 225/135 100ft sprint 20 min cap *REST 10 MIN* 7…
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!! Strength/Skill – Hang Squat Clean Thrusters 5-4-3-3-1…1 rep is 1 RM 5-4-3-2-1 Rope Ascents ( Legless ) Burpee Hang Squat Clean Thrusters 75% of 1…
Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…
Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*