Tuesday 9/22/15

Part 1: 20mins Snatch 1×1 at 80% 1RM Snatch 1×1 at 80% 1RM Snatch 1×1 at 80% 1RM Snatch 1×1 at 80% 1RM Snatch 1×1 at 80% 1RM Snatch 1×1 at 85% 1RM Snatch 1×1 at 85% 1RM Rest 2-2:30mins between sets Part 2: 3 rounds for time of: Run...

Monday 9/21/15

Reminder New Schedule starts today, new AM class hours: M, W, F: 6,7,8, 9, 10am Tues, Th: 6, 7, 8, 9am Part 1: Front Squat: #1: 3 reps @ 85% #2: 3 reps @ 85% #3: 3 reps @ 85% #4: 3 reps @ 85% #5: 3 reps @ 85% *Use same weight across *Rest 2-2:30mins between sets Part...

9/19/15

9am CrossFit WOD: 50 Dubs 50 KB’s (24/16kg) 50 OH Walking Lunges (45/25) 50 Wall Balls (20/14) 50 Back Extensions 50 Burpees 50 GTOH (45/25) 50 V-Ups 50 Air Squats 50 Dubs

Friday 9/18/15

Part 1: Midline: For time Hip Extension Hold 1 min GHD Parallel Hold 1 min Hip Extension Hold 30 Sec GHD Parallel Hold 30 Sec Hip Extension Hold 15 Sec GHD Parallel Hold 15 Sec *Partner up – track each others time Part 2: 5 Rounds for Time: 15 Hand Release...