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Wednesday 2-22-17
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…
Thursday 1-2-14
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
Tuesday, 7-31-18
Warm up 3 RDs 10 Banded Squats 10 BB Back Squats 8 BB Push Press 8 Ring Rows 12 min to complete: Back Squats 7×3 @ 85% 5 RFT: 5 Power Clean & Jerk 155/105 10 C2B Pull Up (2:1 pull up) *18 min Cap*
Thursday, 11-16-17
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3
Tuesday, 2-7-17
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
Friday, 6/17/11
W.O.D. Skill – Pistols 21-15-9 Hang Power Snatch 95/65 75/45 45/25 H.S.P.U’s (Now you know why we did skills for those yesterday,) Walking lunge 45/25lb plate