CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!!
Strength/Skill – Hang Squat Clean Thrusters
5-4-3-3-1…1 rep is 1 RM
5-4-3-2-1
Rope Ascents ( Legless )
Burpee Hang Squat Clean Thrusters 75% of 1 RM
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front Squat. 30:00-35:00 Cleanup. 35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats) Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps…
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…
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees
We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…
Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B