Wednesday, 2-1-12
WE ARE RUNNING. BRING APPROPRIATE ATTIRE
Strength/Skill – Front Squat
5 rounds for time
6 CTB pull ups
5 Front Squat @225/155 185/125 135/95
200 meter run
WE ARE RUNNING. BRING APPROPRIATE ATTIRE
Strength/Skill – Front Squat
5 rounds for time
6 CTB pull ups
5 Front Squat @225/155 185/125 135/95
200 meter run
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
Gray sweat shirts are in, as well as men’s T’s. Sale on Black women’s T’s and Sweatshirts. 0-8min 800m run 8 Clean and jerks 95/65 Max HR Push Ups 10-17min 600m run 6 C&J 115/95 Max walking lunges 19-25min 400m run 4 C&J 135/105 max man makers 35/25
Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees
3 RFT Row 400 meters 7 Hang Cleans 185/135 5 TGU left arm 7 Hang Cleans 185/135 5 TGU right arm 30 second L-sit hold Skill Work….Triple Unders????
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…