Tuesday 7-28-15
“Annie”
50-40-30-20-10
D/U
Sit Up
Work up to 70% of 1RM Front Squat then..
E2MOM for 10 Min
1 Pause FS+ 2 FS
*5sec pause at bottom*
“Annie”
50-40-30-20-10
D/U
Sit Up
Work up to 70% of 1RM Front Squat then..
E2MOM for 10 Min
1 Pause FS+ 2 FS
*5sec pause at bottom*
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…
15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*
8 and 9 am class today!!! Holbrook US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his…
Strength – Deadlift 5-5-3-2-2 5 R.F.T. 10 – Front Squats 135/95 15 – T.T.R. (Toes Through Rings) 20 – K.B. Swings 53/35 Superman gettting kryptoed from a member who trains at CrossFit Kryptonite !!!!!!!!!!!!