Don’t Forget Bootcamp for Cupids is tonight at 6:30pm!
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3 Rounds of 4 Stations
:45 on/ :15 Off
1) Max effort Hollow Rocks
2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings)
3) Ball Slams
4) Seated Dumbbell/Kettlebell Press
3 Rounds:
21 Hang Kettlbell Snatches 24/16, Fx: 16/12
15 Push Jerks 115/80, Fx: 95/65
9 Muscle Ups, Fx: C2B Pull Ups
RX+: 32/24 and 135/95
Don’t Forget Bootcamp for Cupids is this Thursday at 6:30pm!
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Deadlift:
Find a Heavy triple
Cash-in: 400m Run
21-15-9
Hand Stand Push Ups 4″/2″, Fx: Games std/1 abmat
Box Jumps 32/26 Fx: 24/20
Wall Ball Shots 20/14
Cash-out: 400m Run
*5 burpee penalty each time you come off the wall for HSPU or break constant movement on the WBS
Free Class Every Tuesday at 6:30pm!
Don’t Forget Bootcamp for Cupids is this Thursday at 6:30pm!
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20 Rep Back Squat
(Week 3: 76-80% from 5RM)
3 Rounds:
AMRAP 4:
10 Double Unders
2 Power Cleans 185/125, Fx: 135/95
20 Double Unders
4 Power Cleans 185/125, Fx: 135/95
30 Double Unders
6 Power Cleans
…etc, until end of AMRAP
rest:2:00
*Courtesy MisFit Athletics
Don’t Forget Bootcamp for Cupids is this Thursday at 6:30pm!
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Sunday: Bench Press
Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty
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Push Jerk
3 x 10 (ME)
AMRAP 20 with a partner (one partner working at a time):
50 Calorie Row
40 Sit-ups
30 Kettlebell Swings 24/16
20 Pull-ups
RX+: 32/24
Yoga at 10AM! Free for all members and just $10 for drop-ins
Don’t Forget Bootcamp for Cupids is Thursday at 6:30pm
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Sunday: Bench Press
Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty
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Strength
Bench Press
3 x 10 (5# Heavier than last week)
Conditioning
4 Rounds:
10 Power Snatches 115/80 Fx:95/65
10 Burpees over Bar
10 T2B
RX+: 135/95
Finisher
Bar Musle Ups
AMRAP 5
Fx: C2B or Bar Muscle ups technique
Don’t forget we have a free class at noon today! Tell a friend who wants to try CrossFit
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United States Army Capt. Benjamin David Tiffner
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups, Fx: pull ups
7 hang squat cleans, 155/105, Fx: 115/80
7 push presses, 155/105, Fx: 115/80
*Courtesy: Crossfit.com
*score: Rounds + reps
Open WOD 15.3
AMRAP 14:
7 Muscle Ups
50 Wall Ball Shots 20/14, 10’/9′
100 Double Unders
EMOM 10:
3 Strict Press (A)
Strength
20 Rep Front Squat
(Week 2: 73-75% from 5RM)
Warm Up: 5@ 58%, 63%, 68%
Conditioning
Cash in: Row 30 calories
30-20-10
Kettlebell Push Press 24/16, Fx 16/24 (1KB/ alternate as needed)
Hand release Push Ups
Front Rack Kettlebell Lunges
Cash out: Row 30 calories