Thursday, 5-15-14
Strength/Skill – Hang Power Clean – 5 x 3 TnG
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195/125-lb. front squats
Burpees
Strength/Skill – Hang Power Clean – 5 x 3 TnG
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195/125-lb. front squats
Burpees
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
They are the strongest girls in the world! Show this to your girl friends so they can stop saying “I-don’t-lift-heavy cause I’m gonna get bulky”!!! Operation Painstorm (Courtesy of CrossFit North East England) Five 6-minute rounds with no rest in-between. At the start of each interval, run 400 meters. Then, in the remaining time, complete…
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull…