Thursday 4/10/14

Deadlift 10 Sets of 3 Reps @ 80% 1 Rep max Bench Press 10 Sets of 3 Reps @ 80% 1 Rep max For Time: 100 Double Unders (Scale: 2 min max rep Double Unders) NO Singles Note: 5:15am class needs to come in at 5:00am.

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Wednesday 4/9/14

15 min Amrap 10 Dumbbell Thrusters 40/30 Tire Flip Down 20 Sledge Hammer strikes – Right 20 Sledge Hammer strikes – Left Tire Flip Back Bring change of clothes and trash bag for dirty clothes. You may want to wear an old pair of shoes.

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Tuesday 4/8/14

Back Squat 10 Sets of 3 Reps @ 80% of 1 Rep max Press (Strict) 10 Sets of 3 Reps @ 80% of 1 Rep max 30 Strict Pull ups, break sets as needed.

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Monday 4/7/14

3 rounds for time of: 30 Double Unders 9 Burpees 7 Power Cleans, 185/135 5 Bar Muscle Ups

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Sunday 4/6/14

Open gym 2pm – 5pm For those of you that are sad The Open is over. “14.6″ (via CrossFit Springfield) For time: 3 Rds 30 Double Unders 15 Ground to OH, 75/55lb then, 10 OHS, 95/65lb 10 CTB Pull Ups 12 OHS, 95/65lb 12 CTB Pull Ups then, 15 Box Jumps, 24/20″ 10 Deadlifts, 135/95lb […]

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Friday 4/4/14

3 rounds for time 10 Clean & jerk 135/95 10 toes to bar Compare to Oct 9th, 2013 Note: Any style clean

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Wednesday 4/2/14

15-12-9 reps for time of: Front rack walking lunge (95/65) Thruster 95/65 Chest-to-bar Pullup

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Tuesday 4/1/14

“Eva” 5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups Rest 2 Minutes Then, “Linda” 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Clean, 0.75x bodyweight

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Monday 3/31/14

“Isabel” For Time: 30 Snatches 135/95 Note: Any type of snatch is acceptable.

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