Saturday, June 24, 2017

 Barbell class

 20 min warm up on your own.  If you need more time, come early.

(20 Min.)SNATCH: you get 3 attempts to get your max snatch

(20 Min.)CLEAN AND JERK: SAME AS SNATCH.

 *(From http://crossfitweightlifting.com)

 

 WOD

 3 Person team, 300 for time

50 Double Unders

Rest

Thrusters(Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

 *Switch every 50 DU

Posted on June 23, 2017 .

Wednesday, June 21, 2017

WOD

"Chelsea"

 Each min on the min for 30 min

5 Pull-up

10 Push-ups

15 Squats

 *If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

*If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute

Posted on June 20, 2017 .

Tuesday, June 20, 2017

WOD

40-30-20-10 For time:

Cal. Row

1 Arm DB Overhead Walking Lunges(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

*Switch arms halfway between each round

Posted on June 19, 2017 .

Sunday, June 18, 2017

WOD

2 Rounds For Reps: 

3 Min Wall Ball(RX 20#/14#, 10ft)(L1 16#/12#, 10ft)(L2 14#/10#, 10ft)(L3 12#/8#, 10ft)

3 Min Medicine Ball Clean(RX 20#/14#)(L1 16#/12#)(L2 14#/10#)(L3 12#/8#)

2 Min Strict Press (Rx 65#/45#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

2 Min Air Squat  

 3 Min rest

Posted on June 17, 2017 .