WOD Tuesday, 12 November 2013 01:53

Skill.
EMOTM for 10 minutes:
3 Power Clean and Push Press 65-80% of 1RM.
 
WOD.
10.9.8.7.6.....1 reps of:
Power Clean 135/95
Handstand Push-Ups
 

WOD Monday, 11 November 2013 03:24

To my borthers and sisters in the military or who ahve been in the military, thank you for your service to our country. Hope you all enjoyed your weekend. Remember there won't be a 7 or 8 AM WOD until Wednesday. Also Krista is traveling to the East Coast to visit her grandma, so there will not be CF Kids class this week. 

Strength.
3x5 Back Squat 
3x5 Strict Press
 
WOD.
For time:
5 Overhead Squat 135/95
25 Double-Unders
5 Overhead Squats 135/95
25 Knee-to-Elbow
5 OHS 135/95
25 Hand Release Push-Ups
5 OHS 135/95
25 Burpees

WOD Saturday, 09 November 2013 13:11

Saturday's Schedule.

0800. WOD
0900. Oly lifting class
1000.  WOD

WOD Friday, 08 November 2013 02:38

FYI the schedule for Friday, Monday and Tuesday will not include the 7 or 8AM class. Saturday's schedule will be normal, 8AM WOD, 9AM OLY, 10AM WOD. 

Strength.
3x5 Back Squat
3x5 Bench Press
 
WOD.
CrossFit Open WOD 11.1
10 min AMRAP of:
30 Double-Unders
15 Power Snatch 75/55

WOD Thursday, 07 November 2013 02:44

WOD.

100 Double-Unders
900M Row
80 Sit-Ups
70 Double-Unders
60 Wallball Shots 20/14
50 KB Swings 53/35
40 Double-Unders
30 Push Press 45/33
20 Burpee Pull-Ups
10 Power Clean 135/95
 
 

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