Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner!
Strength: Snatch grip Deadlift
10 min to work up to a heavy double
AMRAP in 15 minutes:
10 Burpee Box Jumps (24/20)
15 DB Push Press 53/35
50 D/U’s
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105
Veterans Day In observance of Veterans Day, we will be doing a very special WOD. “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device….
NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.
Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…