Thursday, 6-13-13

Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…

Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…

10 Rounds for Time 10 Box Jumps 10 Sit-Ups 10 Pull-ups 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl

Strength – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run

  As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays.   30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…

“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back