NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Skill/Strength – Split Jerk 1-1-1-1-1
15 min A.M.R.A.P.
20 – Reverse Walking Lunges
15 – Weighted (Plate 45/25) Sit-ups
10 – Snatch Grip Deadlifts
Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 D/U’s 100′ Walking Lunges
10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Capacity Test 20 min AMRAP 50 WB 20/14 50 D/U’s 40 Box Jumps 24/20 40T2B 30 C2B Pull Ups 30 Bar facing Burpees 20 Cleans 145/100 20 jerks 145/100 10…
Click on your pic!!! Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. “7-11” (WILL KEEP YOU REVIN) 7 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6-…
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…