Tuesday, 11/25/14
Closed for Thanksgiving. 9AM class Friday. No PM classes.
14 min EMOM
odd 3 Bench Press @ 70%
even 10 Med Ball Cleans 20/14
Helen
3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
Closed for Thanksgiving. 9AM class Friday. No PM classes.
14 min EMOM
odd 3 Bench Press @ 70%
even 10 Med Ball Cleans 20/14
Helen
3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….
Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR