Wednesday, December 1st 2010

Stan Wong 5K, no classes today.

“CrossFit Total II” Clean, 1 rep max Overhead squat, 1 rep max Bench press, 1 rep max

I want to thank everyone for making Jolly 51 such a success. We raised over $2100.00!!! Thank you, thank you, thank you!!!   Warm Up: 2rds at easy pace 5 Very light DB upright row to press 10 BB Muscle Snatch 10 BB Snatch Grip Push Press 10 BB OHS 12 min EMOM – Not…

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…

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…

Back Squat – try for 1 RM E2MOM x 16min 10 @ 55% 1 RM 8 @ 65% 6 @ 70 % 4 @ 80% 1 @ 90% 1 @ 95% 1 @ 95+% 1 @ 95+% 15 min AMRAP 12 Thruster 75/55 10 Burpee Over Bar 8 K2E