Thursday, 5/19/11
Box Squats 3-3-3-3
10-9-8-7-6-5-4-3-2-1
Push Jerks 135/95
Sit-ups
O.H. Walking Lunges w/ plate 45/25
Rob F. setting the bar on chest to bar!!!!
Paul M. trucking through the W.O.D.
Anthony A.
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Friday, 7/29/11
Byadmin
If you would like to watch Scott at the CrossFit Games today (7/29), go to ESPN3.COM which doesn’t air until 9 or CrossFit .com which is live streaming video (live, much cooler). His performance times are 12:40PM for event 1 and 4:20 PM for event 2. These times are PST so add three hours Event…
Thursday, 11-29-12
Byadmin
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Thursday, 5-25-17
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9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
Friday, 4-10-15
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Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m 10 Rounds AMRAP 1 min 5 Pull Ups 10 Push Ups with remaining time max rep box jump (24/20)
Tuesday, 3-19-19
Byadmin
Back Squat 5×5 @ 70-80% of 1 RM For time: 50 Strict Pull Ups (Kipping is not allowed) 100 Air Squats 50 Jumping Pull Ups 100 Air Squats 50 Knee Raises 100 Air Squats *18 min cap*
Wednesday, 8-6-14
Byadmin
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit