Thursday, 4/28/11
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…
STAY TUNED FOR DELAYED OPENING. Back Squat 5×5 @ 50-60% of 1 RM Teams of 3 24 min AMRAP 120 Wall Balls 20/14 30 Power clean 185/125 90 AAB Cal 60 Power Snatch 155/105 60 Cal Row 90 Thruster 135/95
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings…
Teams of 3 For Time- 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 95/65 30 T2B 30 Thrusters 95/65 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 115/80 30 T2B 30 Thrusters115/80 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 135/95…
Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats
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