Tuesday, 1-31-12
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
Strength/Skil – Shoulder Press 3 RM
Partner “Fight Gone Bad!”
In Teams of 2:
“Team Fight Gone Bad”
3 Rounds for time of:
40 Wall Balls, 20/14
40 SDHPs, 75/55
40 Box Jumps, 20/18
40 Push Press, 75/55
40 Calorie Row
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups
No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…
Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s
Money is due on all pre-orders! With a running clock to 30 min- 0:00 21-15-9 Power Clean 135/95 HSPU At 10:00 15-12-9 Hang Squat Clean 135/95 OHS 115/85 (one bar) At 20:00 12-9-6 Squat Clean 135/95 HR Push Up At 27:00 MAX D/U