Saturday Schedule: 8am and 9am: Crossfit Class 10am to 11am: Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the CrossFit Games. Deadlift 3×2 Then: 5 Rds of: 12 Deadlifts (135/95) 10 Hang Power Cleans (135/95) 6 Front Squats (135/95) 4 Shoulder to Overhead (135/95) ...Read More
Jerk : 3-3-3 Then…. WWPF AMRAP 21 MIN 50 Cal Row 50 Synchronized Wall Ball Shots 40 Cal Row 40 Alt Strict Pull-ups 30 Cal Row 30 Synchronized Pistols 20 Cal Row 20 Alt S2OH, 155/103 (Partner holds Front rack) 10 Cal Row 10 Synchronized Burpee BMU ...Read More
Hang Clean 3×2 Then: 15 Min Amrap 3 Hang Squat Clean 155/103 6 Hand Stand Pushups 12 Kettle Bell Swings 70/53 24 Double Unders Post Loads and Times to ZEN and Comments: Read More
Bench Press : 10 RM 2 x 10 @75% Then… Complete Reps 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 Burpee over Bar *2 R0pe Climbs after all Odd reps schemes It’s back! Read More
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then… 800m Run 30 Snatch 135/93 400m Run 20 Ring Or Bar Muscle Ups 200m Run 10 Barbell Overhead Lunges per Leg Jess D doing some toes to rings Read More
TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles) 3×45 sec hollow body holds against wall, absolutely no arch, chin tucked EMOM 5 Minutes: 1 Strict...Read More
9am Olympic Lifting (W/ Tj and Dennis) 1) Snatch Grip Sotts Press: 3 x 10 (easy) 2) High Hang Snatch + hang Snatch: 4 x 1 (65-75%) 3) Snatch Balance: 3 Rep Max *Class Objective: Development of the bottom position and comfort in getting under the bar. Emphasis should be put on flexibility drills and...Read More
Girls Just Wanna Have Fun Choose Two: Karen 150 Wall Balls for Time Amanda 9-7-5 Ring Muscle Up Snatch (full squat) 135/93 Annie 50-40-30-20-10 Double Unders Sit Ups Elizabeth 21-15-9 Clean (Squat) 135/93 Ring DipRead More
