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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

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

Thursday 07/23/15 Posted by admin on July 22, 2015 • No comments

A. Warm-Up:
OTM for 9:00
Min 1: 10 Pistols
Min 2: Free HS Hold, Tripod Hold or HS Progression (up to :45)
Min 3: Hanging L-Hold (up to :45)

B. Deadlift 5×5
-use 60-65% of heavy single from 07/09/15

C. AMRAP 5:00
5 Ground to OH 135m/95w
10 OTB Burpees

003

 

 

Thursday 07/16/15 Posted by admin on July 15, 2015 • No comments

A. Back Squat
3 @ 67.5%
3 @ 77.5%
3+ @ 87.5%
5×10 @ 57.5%

B. Complete 100 abs of your choice.

Wednesday 07/15/15 Posted by admin on July 14, 2015 • No comments

A. OTM for 12:00
MinĀ  1: 2 Power Snatch (Heavy)
Min 2: 10 HSPU (Scale Up: Strict)

B. For Time:
50 Calorie Row
25 Toes to Bar
10 Muscle-Ups*

*sub 20-30 ring dips

052

Tuesday 07/14/15 Posted by admin on July 13, 2015 • No comments

Don’t forget, CrossFit Kids starts back up today at 10:30am!

A. Warm-Up: 3x,
:30 L-Sit
:30 Box Stretch
ME HS walk or 3 kick up drills

B. Press 3-3-3-1-1-1

C. For Time:
800m Run
21-15-9
KB Swings 53m/35w
Pull-Ups
800m Run

038

Monday 07/13/15 Posted by admin on July 12, 2015 • No comments

A. Every 2:00 for 20:00
2 Front Squat
-use rack
-95-100% of clean max

B. AMRAP 5:00 Burpees
-at the top of each minute complete 20 double-unders or 20 singles

015