Thursday, 2/24/2011
Skill – Double Unders
W.O.D. – Alternating Tabata
Push Press 75/45
Front Squat 75/45
Morning classes 6am 7am 8am 9am 10am
Evening hours 3pm 4pm 5pm 6pm
Skill – Double Unders
W.O.D. – Alternating Tabata
Push Press 75/45
Front Squat 75/45
Morning classes 6am 7am 8am 9am 10am
Evening hours 3pm 4pm 5pm 6pm
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Front Squat 3×3 Thruster 3×3 FRAN 21-15-9 Thrusters 95/65 Pull-ups…
“CrossFit Total II” Clean, 1 rep max Overhead squat, 1 rep max Bench press, 1 rep max
Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.