Tuesday, 2/1/2011
W.O.D.
5 RFT
Shuttle Run -Sprint 30′ x 4 lengths
95/65lb 75/55lb Sumo Deadlift High Pull x 9
55/35lb 40/25lb KBS x15
Squats x21
The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
W.O.D.
5 RFT
Shuttle Run -Sprint 30′ x 4 lengths
95/65lb 75/55lb Sumo Deadlift High Pull x 9
55/35lb 40/25lb KBS x15
Squats x21
The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
EMOM 10 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups On the 3-minute for 30 minutes: 5 Deadlifts 275/185 5 Burpee Box Jumps 24/20 20/15 Calorie Row
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement