Tuesday, 1-8-13
We ordered more plates boxes and bands!!!
Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2
21-15-9
Overhead Squats 135/95
Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
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Wednesday 6-17-15
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We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
Tuesday, 2-18-20
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Tabata Abs Hollow Rocks Sit Ups Med Ball Twists 100 Double Unders 25 Burpee Box Jump Overs 24/20 5 Rope Climbs 100 Double Unders 5 Rope Climbs 25 Burpee Box Jump Overs 100 Double Unders
Monday, 2/14/2011
Byadmin
Skill – Snatch WOD: 5 snatch (115#/75#) 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 5 snatch 50 double unders (150 singles + 15 burpees) 5 snatch 50 squats
Tuesday, 8-27-13
Byadmin
Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!
Thursday, 11-1-12
Byadmin
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
Wednesday, 6-13-12
Byadmin
Strength/Skill – Weighted Pull-Ups/Chin-Ups 2-2-2-2-2 3 R.F.T. 400 meter run 1.5/1.0 pood Kettlebell swing x 21 Pull-ups 12 reps