Don’t forget this weekend is our huge 5th Year Anniversary Party!
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20 Rep Front Squat
(Week 4: 79-85% from 5RM)
EMOM 10:
1 Snatch
*Starting at 80%, Increase weight after each SUCCESSFUL lift.
Don’t forget this weekend is our huge 5th Year Anniversary Party!
Open WOD 14.4
AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups
Scaled:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups
Finisher
100 pushups for time
Today from 5pm-7pm AmaziFoods will be here for a free food tasting!
Deadlift:
4 x 6 (ME)
* Perfrom 3 Tall Box Jumps between sets
AMRAP 15:
15 weighted sit ups 45/25, Fx:25/15
20 Kettlebell swings 24/16,
200m Run
15 Plate Ground to Overhead 45/25, Fx:25/15
16 Minutes to find:
2 RM Push Press
(from the Rack)
3 Rounds
75 double Unders
50m Walking Lunges
25 Hand Release burpees
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Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: No Strength, Open WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups
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20 Rep Back Squat
(Week 4: 79-85% from 5RM)
9-15-21:
Push press, 115/80, Fx: 95/65
Box jumps, 32/26, Fx: 24/20
Toe to bars”
compare: 4/17/2015
Skills class today with Coach Kathleen at 12:15 Check out this month’s skills schedule below
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Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: No Strength, Open WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups
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Strict Press:
4 x 7 (ME)
5 Rounds for time
15 Hang Power Cleans 135/95, Fx: 95/65
100m Sprint
Rest 1:00
Free Class at noon today! Tell a friend to come out for their first CrossFit Class
“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Double unders
*compare: 4/13/2016
20 Rep Front Squat
(Week 3: 76-80% from 5RM)
AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
