#342 Friday 10.2.2015
A. 50 Cal Row For Time B. 4×4 OHS C. 12 Min EMOM 7 S2OH @ 165 / 115 7 Front Squats @ 165 / 115 15 Box Jumps @ 24 / 20
A. 50 Cal Row For Time B. 4×4 OHS C. 12 Min EMOM 7 S2OH @ 165 / 115 7 Front Squats @ 165 / 115 15 Box Jumps @ 24 / 20
A. 10 Minute EMOM Odd: 5 Pendlay Row Even: 3 Strict Press B. 5 RFT – 60 Seconds Rest After Each Round 10 DL @ 225 / 155 8 HSPU
A. Chipper 16 Minute AMRAP 70 Double Unders 60 Wallball 50 T2B 40 Burpees 30 Power Cleans @ 135 / 95 20 Snatches @ 135 / 95 10 Muscle Ups
A. 50 Boxjumps @ 24/20 (3 min cap) B. 3 x 5-1 Squat Snatches C. 3 x 1-5 Power Cleans
A. 14 Minute EMOM Odd: 3 Back squats Even: 7 C2BPU B. 8 Minute AMRAP Ascending ladder 2-4-6-8-10 etc Thrusters @ 95 / 65 KB Swings *Bonus* 10-8-6-4-2 Bench Press
1. 12 Minutes to find 1RM Clean and Jerk. 1 Barbell per team 2. Running Danny – 20 Minute AMRAP 400M Run (both partners run) 30 Boxjumps @ 24 Inches 20 Push Presses @ 115/85 30 Pull Ups
Today there are no Saturday Classes. We have our Olympic Lifting Seminar with Elijah Muhammad who finished 16th at the 2015 Reebok CrossFit Games. The Seminar is from 9 am till 1 pm with a meet and greet from 1:30 – 2:30 for anyone interested in attending. Sunday we will resume our normal schedule with […]
A. 30 Muscle Ups (5 Minute Cap) B. 20 Minutes to Find a 1 RM Deadlift C. Isabel – 30 Snatches @ 135 / 95
A. 100 Sit Ups (3 Minute Cap) B. 10 Minute EMOM Odd: 5 Pendlay Row Even: 3 Strict Press C. 5 RFT 40 Double Unders 10 OHS @ 115 / 75
There is no yoga today Wednesday September 23, 2015. Yoga classes will resume Monday September 28, 2015. A. 50 C2BPU (3 Min Cap) B. 7×2 Squat Clean C. 8 Minute AMRAP 10 Boxjumps @ 30/24 10 Deadlifts @ 275/185