Monday February 25th 2013 O-Lifting Week 3
Strength Back Squat 8@65% 8@70% 6@80% 6@85% High Hang Snatch 5×3 OT 90sec Light load Snatch Balance 5×3 light to moderate load Rest 60sec Snatch Pulls 5×3 OT 90sec Heavy load ~90-105% of Snatch -THEN- Conditioning 3 Rounds: 2 min AMRAP 5 Power Snatches 75/55 10 Double Unders *Rest 1 Min between rounds*
Wednesday 2.27.13
Movie night this Friday night at 7 pm! Come out and bring a paleo dish and your family to have fun and fellowship with us!! CrossFit Total 1 Rep Max Squat 1 Rep Max Press 1 Rep Max Deadlift
Tuesday 2.26.13
1. Clean Complex
Power Clean + Squat Clean
2. OTM x 10
Odd – 5 Hang Squat Clean
Even – 15 Box Jumps, 30/24 – games standards. read more…
Monday 2.25.13
1. Snatch Complex Power Snatch + Squat Snatch 2. OTM x 10 Odd: 5 Push Press Even: Max unbroken C2B Pullups
Monday 2.25.13
1. Snatch Complex Power Snatch + Squat Snatch 2. OTM x 10 Odd: 5 Push Press Even: Max unbroken C2B Pullups
Friday 2.22.13
Taking it back to last year!! Open 12.4 12 minute AMRAP 150 wall balls (14/20) 90 double unders 30 muscle ups 3:1 singles:double unders 3:1 pull-ups:muscle ups
Thursday 2.21.13
Classes cancelled this Saturday read more…
Athlete Spotlight: Kim Barb
Check out our Athlete Spotlight on Kim Barb
Athlete Spotlight: Kenny Lambert
Check out our Athlete Spotlight on Kenny Lambert
Wednesday 2.20.13
OTM Power Snatch
7×4
OTM Power Clean
7×4 read more…