Wednesday, 2-19-14

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops

  12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap  

Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…

  “It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the…

Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique

Warm into your first weights.. Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 60% 4 Reps @ 72.5% 8 Reps @ 70% 4 Reps @ 77.5% 8 Reps @ 80% 4 Reps @ 82.5% 5 RFT: 12 Devil Press 50/35 6 BMU (15 C2B & 10 Dips)