Thursday, 12/15/11
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Hang Power Clean 1RM
1-2-3-4-5-6-7-8-9-10
Hang Power Clean 70% of 1 RM
H.S.P.U.’S
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Hang Power Clean 1RM
1-2-3-4-5-6-7-8-9-10
Hang Power Clean 70% of 1 RM
H.S.P.U.’S
2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105
Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs
Competition Saturday at CrossFit Impervious​. Please wear your Kryptonite shirts. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish 15 Min Handstand Walk practice WOD: 5 Min AMRAP- 30 Air Squats 20 Deadlifts 155/105 10 s2oh 155/105 Max Cal Row…
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
RONEY 4 R.F.T. Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home…
Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*