Thursday, 7-11-13
Strength/Skill – Weighted Push-ups 5 x 3
6 .R.F.T.
Front rack barbell reverse lunges; 12 alternating steps 115/85
20 unbroken KBS 53/35 pood
Run 200m
rest 1:00 mins.
Strength/Skill – Weighted Push-ups 5 x 3
6 .R.F.T.
Front rack barbell reverse lunges; 12 alternating steps 115/85
20 unbroken KBS 53/35 pood
Run 200m
rest 1:00 mins.
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
Strength: Bench Press: 5X2 Partner Wod 800m Run (100 meters at a time) 80 Calorie Row 80 Box Jumps (24/20) 50 Clean and Jerks (135/95) 10 Rope Climbs One person works while the other rests.
Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…
Strength/Skill – Work up to a heavy jerk Special Mary For time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 5 handstand push-ups 10 one-legged squats, alternating…
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