Grant’s bachelor golf outing. Fun times! The 0630 and 0845 classes are cancelled for Monday only. Sorry for any inconvenience. Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders For Time (20-minute cap) Compare to Monday, 22 September 2014 Strength:...Read More
Strength: Clean and Jerk 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups …now run 800m and rest...Read More
Skills/Drills: Practice for 15-minutes on: – Fast Elbows Drill – “Get under the bar” Drill – Snatch Balance For Quality Conditioning: 2 rounds of… “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double Kettlebell Front Squats (53/35) Run 400m ...Read More
Conditioning: CrossFit Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15 Thrusters...Read More
Conditioning: CrossFit Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift* Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift* *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90 on...Read More
We will never forget! Our thoughts and prayers go to the families that were forever changed by the evil on 11 September 2001. Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For...Read More