Running is part of the WOD, please wear appropriate attire.
Tuesday and Thursday, no 5am classes.
Good Friday- no pm classes.
Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm)
B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes
WOD:
12 min amrap @85%
Run 200m
10 deadlift 185/135
10 hand release push ups
If you drink soda read this>>> W.O.D. – Three rounds for time 30 – Box Jumps 15 – Ring Dips 10 – Squat Cleans 135/95 95/65 65/35 5 Wall Climbs 30 Double unders
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…
I need head count for BBQ Back Squat Waves Every 2 min for 6 sets (12 min) 8 Reps @ 65% 4 Reps @ 70% 8 Reps @ 75% 4 Reps @ 80% 8 Reps @ 77.5% 4 Reps @ 90% 4 RFT 400m Run 25 Burpee to plate 45/25 3 Rope 3:1 *25min…
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts
Tuesday Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes 2011 CrossFit Open WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) Strength/Skill…
Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run