Friday March 1, 2013
WOD
A. Weighted Pull-up 5-5-3-3-1-1-1
B. 5 Rounds For Quality
30 Sec Weighted Walking Lunge
30 Sec Rest
C. For Max Reps
4 Min AMRAP
Clean & Jerk 70/50kg
4 Min Rest
3 Min AMRAP
Clean & Jerk 70/50kg
3 Min Rest
2 Min AMRAP
Clean & Jerk 70/50kg
2 Min Rest
1 Min AMRAP
Clean & Jerk 70/50kg
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Thursday February 28, 2013
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| NAME THIS MAN... |
WOD
A. Front Squat 1-1-1-3-5
B. 2 Rounds For Max Reps
2 Min Row (meters)
2 Min Rest
2 Min Burpees
2 Min Rest
2 Min Double Unders
2 Min Rest
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'Copeland's Cure': Medicine Show
Wednesday February 27, 2013
WOD
A. Snatch Grip Deadlift +
Snatch +
Overhead Squat
B. 10-15 Hollow Rocks/Hollow Hold EMOTM for 5 minutes
50 Kbs (1.5/2p)
25 Ring Pushup
40 Kbs
20 Ring Push up
30 Kbs
15 Ring Push up
20 Kbs
10 Ring Push up
10 Kbs
5 Ring Push
Tuesday February 26, 2013
WOD
A. Power Clean + Push Press
B. 3 Min Max HSPU
C. For Time
125 Wall Ball
5 C2B Pull-Up EMOTM
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Saturday February 23, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WATCH JAY AND KADE CRUSH SOME WEIGHTS HERE... STARTS AROUND 11AM!
WATCH JAY AND KADE CRUSH SOME WEIGHTS HERE... STARTS AROUND 11AM!
KADE'S LAST MEET
JAY SQUATIN' LAST YEAR
Friday February 22, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Deadlift 5-5-5
B. "Tabata Something Else"
Pull-Up
Push-Up
Sit-Up
Squat
*No rest for total reps.
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The Extraordinary Science of Addictive Junk Food
Thursday February 21, 2013
No Morning Classes Today!
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Back Squat 5-5-5
B. For Time
12-9-6-3
Power Snatch 45kg
Burpee
*stolen from crossfit.com today
C. 100 Sit-Ups For Time
Wednesday February 20, 2013
Schedule Change:
Saturday February 23, 9am-10am, 10am-11am
Monday February 25, Closed No Classes
Tuesday February 26, No Morning Classes
WOD
A. Gymnastics
B. 50 Strict Pull-Ups For Quality
C. For Time:
40 D.B. Squat Cleans 35/50
30 D.B. Push Press 35/50
20 D.B. Thrustrers 35/50
10 ManMakers 35/50
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Tuesday February 19, 2013
WOD
A. "Snatch Complex"
Snatch Deadlift + Snatch Pull + Snatch + OHS
B. For 10 Minutes Perform The Following
1 Box Jump 30/24
1 Pull-Up
2 Box jump
2 Pull-Up
3 Box Jump
3 Pull-Up
... How far Can You Go!!!
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