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Thursday 07/30/15 Posted by admin on July 29, 2015 • No comments

A. Find a 1RM Press
-Use a rack

B. CrossFit Games Individual Event #10
15-10-6
Thrusters 165m/115w
Bar Muscle-Ups

-15:00 cut-off, CF Games cap: 10:00
-Sub CTB Pull-ups

Wednesday 07/29/15 Posted by admin on July 28, 2015 • No comments

A. Back Squat
3 @ 65%
3 @ 75#
1+ @ 85%
5×10 @ 55%

B. 3 rounds, NFT:
20 Abmat Sit-Ups
30 Russian Twists
:40 Hollow Holds

Tuesday 07/28/15 Posted by admin on July 27, 2015 • No comments

A. OTM for 20:00
Even: 2 Power Clean (Heavy)
Odd: 5-10 Strict HSPU

B. CrossFit Games Master’s Event #3
For Time:
3 rounds:
10 Snatch* 95m/65w
200m run

*power or squat
-7:00 cut-off, CF Games cut-off: 5:00

Monday 07/27/15 Posted by admin on July 26, 2015 • No comments

“Heavy DT”
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 205 lb., women use 145 lb.
-or “DT” weight: 155m/105w
-20:00 cut-off (CrossFit Games: 12:00)

Sunday 07/26/15 Posted by admin on July 25, 2015 • No comments

Happy Sunday! Open gym from 10-12 and Yoga at 2!

Saturday 07/25/15 Posted by admin on July 24, 2015 • No comments

In teams of 2, 25:00 to complete:

75 Synchronized Air Squats
75 Synchronized Sit-Ups
200m Run
50 Synchronized Air Squats
50 Synchronized Sit-Ups
400m Run
25 Synchronized Air Squats
25 Synchronized Sit-Ups
200m Run

immediately followed by,

400m Heavy Farmer’s Carry

 

 

Friday 07/24/15 Posted by admin on July 23, 2015 • No comments

A. Warm-Up, 10:00:
1-5 Muscle-Ups
5 High Box Jumps
:30 Box Stretch
10 Strict T2B

B. For Time:
21 Thrusters 95m/65w
21 Kettlebell Swings 53m/35w
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run