Tuesday, 1-7-14
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double
E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees
Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
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Friday, 2/25/2011
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Skill – Overhead Squat W.O.D. – 4 Rounds 5 Deadlifts @ Bodyweight 10 “Floating” Burpees MORNING HOURS: 6AM, 7AM, 8AM ONLY EVENING HOURS: 3PM, 4PM, 5PM, 6PM
Tuesday, 11-12-13
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Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Thursday, 5-25-17
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9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
Tuesday, 9-13-16
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With a 30 min Running clock 0-15min Fran 20-30min Grace Fran 21-15-9 Thruster 95 /65 Pull-ups Grace 30 reps for time Clean and Jerk 135/95
Tuesday, 10-16-12
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“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Wednesday, 11-19-14
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Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps