Thursday, 3/24/11
For Time:
21-18-15-12-9
Box Jumps 24/20
KB Swings 1.5/1.0
K2E
Similar Posts
Monday, 11-19-12
Byadmin
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24
Friday, 3-15-19
Byadmin
“JOLLY 51” 7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14 In Memory of: Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…
Thursday 7-9-15
Byadmin
Bench- 4×10 Increasing weight each set 6x100m w/ 10sec b/t reps 5x200m w/ 20sec b/t reps 4x300m w/ 30sec b/t reps 3x400m w/ 40sec b/t reps *Rest 2 min between sets*
Wednesday, 8-21-13
Byadmin
Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
Wednesday, 4-2-14
Byadmin
Strength/Skill – BHN Snatch Grip Push Jerk 3 x 3 20 Pull-ups Hang Power Snatch 3 x 3 Isabel 30 Snatches 135/95
Saturday, 3-8-14
Byadmin
Crossfit Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete…