Friday 11/08/13

There is no 0900 or 1200 class today!! 2 min AmRep: Push Jerk 135/95 2 min AmRep: Farmer Carry 2/1.5 (Score is distance) 2 min AmRep: Ring Muscle Up (Bar Muscle up / Pull up) Rest as needed between AmReps.

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Thursday 11/07/13

For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat 225/155 10-20-30-40-50-60-70-80-90-100 Double Unders

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Wednesday 11/06/13

For Time and quality Reps: 40-30-20-10 Push up L-Sit Hold (secs) -then- Max Effort L-Sit Hold

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Tuesday 11/05/13

10min Amrap (with increasing reps) of: Toes to Bar Pull up Box jump 24/20 Thrusters 95/65 Reps start at 1 and increase by 1 every round.

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Monday 11/04/2013

CrossFit Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, […]

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Friday 11/1/13

3 rounds each for time: 50m forward Sled drag 135/95 -then- 3 rounds each for time: 50m Backward Sled drag 95/65

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Thursday 10/31/13

There will not be a 5:30 or 6:30pm class. Happy Halloween! For time: Row, 1000 m 15 Muscle-ups 50 Double Unders 20 Thrusters, 95/65 lbs 50 Double Unders 25 Handstand Push-ups 50 Double Unders 30 Kettlebell Swings, 2/1.5 pood 50 Double Unders 35 Box Jumps, 24/20 in 50 Double Unders 50 Burpees

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Monday 10/28/13

Buy in: 1km Row then 21-15-9 One arm KB snatch (1.5/1) Pullups

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