Thursday, 5-16-13

CrossFit Total   You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift  

Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX Helen 3 rounds for time: Run 400 meters 1.5/1.0-pood kettlebell swings, 21 reps 12 pull-ups

For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters

Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…

We ordered more plates boxes and bands!!! Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2 21-15-9 Overhead Squats 135/95 Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)

WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…