Wednesday, 9-21-11
CROSSFIT GAMES ARE ON TONIGHT, ESPN 2 8:00- 10:00
Check this guy out…He says YA BA DABA DOOO When the bar goes overhead!!
Skill/Strength – Power Snatch 5-5-5-5
15-12-9-6-3
Snatch 95/65
Bar Facing Burpees
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Monday, 9-30-13
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Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…
Tuesday,12-30-14
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6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35
Saturday, 8-9-14
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“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Wevcdnesday, 7-17-13
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Strength/Skill – Power Snatch 75% x2 x3, Snatch Balance 80% x2 x3 10,9,8….3,2,1 Chest to Bar Pull Up Box Jump 30″/24″ T2B
Friday, 4-15-16
Byadmin
Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m For Time: 100 DOUBLE UNDERS 30 WALL BALLS 20#/14# 20 T2B 10 Thruster 95/65 10 Burpee Box Jump Over 24″/20″ 10 Thruster 95/65 20…
Monday, 2-17-20
Byadmin
Every 90 sec X 8 5 Front Squats increasing weight 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars