Tuesday, 1-22-13
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3
12 min AMRAP
135/95 RX
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3
12 min AMRAP
135/95 RX
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…
Thrusters 5×5 20 Min AMRAP 10 Burpee box Jump Overs 24/20 15 Weighted Sit Ups 20 Wall Balls 20/14
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205
“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
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks