Friday
MAX EFFORT:Power Clean 5, 5, 5, Compliments of CrossFit Football CrossFit DiscoComplete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Cleans 75% of body weightPull Ups Post times and loads to comments.
MAX EFFORT:Power Clean 5, 5, 5, Compliments of CrossFit Football CrossFit DiscoComplete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Cleans 75% of body weightPull Ups Post times and loads to comments.
Max EffortSnatch Pull x 3 WOD: “Nancy“ Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps Post time to comments.
Skill Development:Kettlebells and all things kettlebells. WOD5 rounds for time9 2pood kettlebell swings9 Knees to elbows
This was Lisa’s 75th thruster from the workout the other day. She started in good form and kept her standards high and she did not count the ‘bad’ thrusters. Max Effort Hang Squat Clean 3, 3, 3. WODFor time:Run 400 meters45 pound barbell Thruster, 50 repsRun 400 meters50 BurpeesRun 400 meters45 pound barbell Hang squat
“Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32
MONDAY June 14, 2010 Read More »
THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S
THERE WILL BE A 9AM AND 10AM CLASS ON SATURDAY Skill Development: gymnastics….WODFor time:75 thrusters 75/55lb POST TIMES TO COMMENTS…
!!!!!!!!!!!!!!GO HAWKS!!!!!!!!!!!!!! MAX EFFORTSplit Jerk 1, 1, 1, 5 rounds for time of:6 split jerks 135/95lbs9 box jumps 30/24″
THERE WILL BE A 9AM CLASS ALL WEEEK MAX EFFORT: Whiteboard (you pick from the whiteboard) WOD Complete as many rounds in 12 minutes as you can of:185 pound Front squat, 5 reps10 Chest to bar Pull-ups20 Double-unders
THERE WILL BE A 9AM CLASS STARTING TODAY MAX EFFORT Back Squat 1, 1, 1, WOD for time do the following: Run 800m21 power cleans 95/6521 pull upsrun 800m 15 power cleans15 pull upsrun 800m 9 power cleans 9 pull ups Post time to comments…