Tuesday, 4-30-13
Strength/Skill – Mid-Thigh Clean 5×3
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Strength/Skill – Mid-Thigh Clean 5×3
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Skill – Inverted Burpees Complete as many rounds as possible in 20 minutes of: 95/65 Thruster, 5 reps 95/65 Hang Powercleans, 7 reps 95/65 Sumo Deadlift High-pull, 10 reps 1. CrossFit I hate you for making me greedy. I used to be all of a size 38 waist and by doing your workouts and eating…
Congratulations to Matt and Mike. They qualified for the 2017 Granite Games! Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
Click on your pic!!! Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. “7-11” (WILL KEEP YOU REVIN) 7 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6-…
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22,…