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Thursday, 6-21-18
Warm up: Hamstring and Quad stretching Calf stretching 15 Jumping Squats as high as you can jump EMOM for 12 min 40yd Sprint 5RFT 12 HR Push Up 9 Hang Power Clean 95/65 6 s2oh 9 min CAP
Saturday, 3-9-13
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
Thursday 9-24-15
Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
Tuesday, 7-30-13
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
Monday, 3-17-14
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups
Friday, November 26th 2010
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.