Tuesday, 11-14-17
For time:
15-1 Hang Power Clean
*6 Burpees between sets*
*Weights start at 95/65 and incease each round by 10/5*
*30 min Cap*
Skill Work
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Saturday, 2-22-14
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New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…
Tuesday, 8-28-12
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Hang Snatch 5-5-5 4 Rounds for time: 15 Box Jumps (24/20) 15 TTB 15 Push-ups (hand release) Just because it is a hand release push-up, that doesn’t imply that flopping, or worming your way up or down is acceptable. Rigidity through the midline is an expected standard.
Monday, 8-29-16
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Back Squat: Go off your 1RM we tested this past week. 3@75% 3@80% 2@85% 1@90% 1@95% X 4 Fight Gone Bad 3RFT 1min each for tot reps Wall Balls SDHP 75/55 Box Jumps 24/20 Push Presses 75/55 cal row rest 1 min
Thursday, 10-17-19
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Come watch then Open tomorrow night. First heat 5:30!!! Wine and watch!!! With a partner, complete: Run 400 meters together 3 alternating sets each of 10 Deadlifts 225/155 Run 400 meters 3 alternating sets each of 8 Deadlifts Run 400 meters 3 alternating sets each of 6 Deadlifts Run 400 meters 3 alternating sets…
Wednesday, 3/16/11
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Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques
Friday, 1-7-20
Byadmin
20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2