Friday

A. 1RM thruster off the rack

B. “Jackie”

1000m row
50 thrusters @45#
30 pull-ups

Thursday – 021116

A. Power Snatch – 1 RM
B. Isabel
For time:
30 x Snatches (135/95)

Wednesday

4 rounds with 3 minutes rest between rounds

Minutes 0-2 – 250m row + AMRAP KB swings @53/35#
Minute 2-3 – AMRAP rope climbs
Minute 3-4 AMRAP push-ups
Minute …Read More

Tuesday – 020916

A. Clean & Jerk – 1RM
B. “Grace”
For time:
30 x Clean & Jerks (135/95)

Monday

*Reminder – rolling heats for the evening classes* 

A. Max Front Squat

B. 7 minute max burpees to 6” target

 

Friday – 020516

**Apparently it’s supposed to snow again tomorrow. Remember to bring a change of shoes so you don’t track it into the gym. K thanks.**

 

A. Back …Read More

Thursday

A. 5k Row

B. GHD Situps/Extensions

 

Hey folks,

2016 CrossFit Games Open is upon us. For those of you who don’t know what that is, this is the …Read More

Wednesday – 010316

A. Split Jerk w/ 1 Sec pause at the bottom of the dip.

B. 3rds for time:

11 x Split Jerks (185/125)

7 x Burpee Box Jumps (30/24)

3 …Read More

Tuesday

A. Power Clean – 1RM

B. AMRAP 20

5 Power Cleans @145/100
10 T2B
15 Wall-balls

 

 

Monday – 020116

***Rolling classes in the evening (5:30pm-930pm)***

 

A. Front Squat – 5 x1

Before you ask…that’s 5 singles.

B. 1 Minute Assault Bike test.

Max calories on the Assault Bike …Read More