There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders)
4 rounds for total working time of:
7 C2B Pull-ups
7 Ring Dips
15 KBS 32/24kg (53/35
50 Double-Unders
Rest 1:1 (whatever your time is per round, you rest that amount of time per round)
*20 minute cap.
Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*
E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
Tuesday, Wednesday and Thursday 5AM classes this week!!! Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex. Hands do not leave bar 15 min AMRAP 9 Power Cleans 155/115 6 Burpees Increase burpees by 2 every…
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Push Jerk 5-5-3-2-1 “Death by Tabata”…
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%