Monthly Archives: April 2017
Five rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old […]
Join us tomorrow morning for a free community workout at 8:30am!
For MAX LOAD: Every 5 minutes for 30 minutes: 500m row 5 snatches Score is total weight lifted over the 30 reps So.Much.FUN. It’s poetry in motion….. via CrossFit.com
4 sets: Deadlift x 5 Rest 20 seconds Tall box jump x 10 Rest 2-3 min Amrap 10: 10 burpees 10 T2B 10 power cleans (155/110)
Spend 15 minutes working on ring dips or stationary dips or progressions. Those who have ring dips complete the following: 5 sets: 10-15 ring dips Rest 2-3 min With a partner, 10 rounds for time of: 20 KB swings (53/40) 15 wall ball (20/14) Partners alternate complete rounds.
For time: 1 mile run 21 DB snatch (70/50) 30 jumping lunges 800m run 15 DB snatch 20 jumping lunges 400m run 9 DB snatch 10 jumping lunges Great work on Fran yesterday everyone! Loved seeing the PRs and hard work!
For Time 21-15-9 reps Thrusters (95/65) Pull ups So classic….
With a partner A. 6 min to find Max S2OH (work from rack) B. 2 RFT 40 deadlifts (245/155) *Non working partner in HS hold 40 wallball (20/14) *Non working partner holds deadlift bar 40 pull ups *Non working partner DB farmers hold (100/70) … But don’t let go….
In 15 min work up to your heaviest 3 rep Front Squat. —–then——- 5 rounds for time: 200m run 5 Curtis P’s (135/95) 1 Curtis P = 1 HANG squat clean + lunge right leg + lunge left leg + 1 S2OH Have fun with these today everyone 😀
Spend 15 minutes practicing getting inverted. Whether it’s holds on the wall or walking across the gym, there’s something for everyone. For time: 750m row 30 burpee pull ups 750m row Wondering what to do? Here are some fun suggestions! Make sure to check with your coach BEFORE doing anything you are unfamiliar with 🙂 […]