October 2013

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their... Read More

9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2... Read More

8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front... Read More

31 Min Running Clock W/A Partner: 12 Min: Establish 1RM Snatch —–1 Min Break——– 7 Min AMRAP: 5 Hang Snatch, 95/65 10 T2B 20 Air... Read More

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times... Read More

7 Min EMOM: Power Clean + Hang Power Clean + 3 Front Squats + 1 Jerk Then… 1-2-3-4-5-6-7-8-9-10 ODD Rep#: Power Clean, 185/135 EVEN Rep#:... Read More

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 2 OHS Then….. 10-9-8-7-6-5-4-3-2-1 Chest to bar pullup Power Snatch 95/65 Slapping Pushup Then…. AMRAP... Read More

Spinal Erectors are involved in every pull we do, from the slow lifts like deadlifts, all the squats, to the fast lifts like the clean,... Read More

9am: Yoga 10am: Open Gym 11am: Endurance For Time: “Amypalooza” 200m Farmers Carry, 70/53 (single arm) 800m run 50 OHS, 75/45 30 Pull-ups 200m Farmers... Read More