Archives

Tues 10/29/13: Deadlift 3-3-3-3-3 -THEN- 10-9-8-7-6-5-4-3-2-1: Push Ups Sit Ups Air Squats On Halloween, Thursday 10/31, 5:30 – 6:30 pm will be our LAST CLASS. This will allow everyone to [...]

Wed 9/4/13: Front Squat 5-5-5-5-5 -THEN- Every 1 min for 8 mins do: 6 Wall Balls, 20/14 lbs 10 Sit-up (standard)s

Wed 8/21/13: Back Squat 3-3-3-3-3 -REST AS NEEDED- 21-15-9 reps, for time of: Kettlebell Goblet Squat, 53/35 lbs Walking Lunge Kettlebell Overhead, 53/35 lbs

Mon 8/19/13: Deadlift 7-7-7-7-7-7-7 -THEN- 3 Rounds for time: 5 Deadlifts @ 80% of 7RM 15 Sit Ups

Tues 8/6/13: Squat Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. -REST AS NEEDED- Complete as many rounds as possible in 5 mins of: 30 Squat Clean [...]

Thurs 8/1/13: Split Jerk 1-1-1-1-1-1-1 -THEN- Every 45 secs for 4:30 mins do: 1 Power Clean @ 75% of 1RM Split Jerk & 3 Split Jerks

Tues 7/9/13: Front Squat 5-5-5-5-5-5-5 -THEN- “Tabata” Front Squats 65/45 lbs

Fri 5/31/13: 5 minutes to find: Max Reps of Pull Ups -THEN- Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Fri 5/24/13: Complete as many rounds as possible in 12 mins of: 5 Cleans, 185/105 lbs 10 Handstand Push-ups

Wed 5/22/13: 2013 CrossFit Games Regional Workout 5 21-15-9 reps, for time of: Deadlift, 315/205 lbs Box Jump, 30/24 in