Wednesday, 10-31-12
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Power Clean + Push Jerk + Front Squat + Hang Sq. Clean + Split Jerk Complex 15 min to build to a heavy complex For time-…
“The Seven” 7 RFT 7 HSPU 2:1 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/165 7 Burpees 7 KBS 70/53 7 Pull-Ups *35 min Cap*
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing