Tuesday, 2-21-17

Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders

Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…

Murph is this Saturday…I need a head count for the BBQ. 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 3 RFT: 30 Med Ball Cleans (20/14) 50 D/U’s 10…

FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…

10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)