Wednesday 10-7-15
Strength:
Back Squat
4×4 @60%
WOD:
500m Row
rest 1 min
750m row
rest 2 min
1000m row
Strength:
Push Press
5×5 @77.5%
Strength:
Back Squat
4×4 @60%
WOD:
500m Row
rest 1 min
750m row
rest 2 min
1000m row
Strength:
Push Press
5×5 @77.5%
Tribal Games Friday night. No 6PM class. Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
W.O.D. 6 stations 2 minutes on 30 seconds off, 2 rounds, add up total number of reps after each round. Add two rounds for total. Highest # of reps wins!!! Box jumps 24/20 Ab mat situps KB swings 53/35 Jumping pullups Burpees Push press 45/35
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE 3 rounds for time:…
Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*