Tuesday, November 1st Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Hold 25 pound plate or dumbbell to chest for back extensions.
Monday, October 31st Happy Halloween! Come dressed in your costume! 6-6-6-6-6 Front Squats Then: 10 Thrusters (135/95) 31 Double Unders 11 GHD Situps 3 Rounds for Time. (Regular class schedule today)
Sunday, October 30th 6-6-6-6-6 Push Press Then: 10 Minute AMRAP: 10-Toes 2 Bar 25-Squats To all members interested in competing in next years CrossFit Games we will be meeting at 3pm today to work on specific skills. Halloween day all classes are on as usual but wear your costume!
Saturday, October 29th Rest Day. Come dressed in your best costume to the 9:00 or 10:30am class! 30 burpee buy in for no costume…
Friday, October 28th “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders
Thurday, October 27th 3-3-3-3 Hang Snatch Then: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups OR Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) [...]
Wednesday, October 26th 6-6-6-6 Back Squat Then: 21-Bench Press (Men=bodyweight/Women=3/4th’s bodyweight) 63-Situps 15-Bench Press 45-Situps 9-Bench Press 27-Situps
Tuesday, October 25th Rest Day.
Monday, October 24th 3-3-3-3 Split Jerk Then: 250m Row 3 Power Cleans (155/105) 20 Box Jumps (24/20) 3 Power Cleans 15 Kettlebell Swings (53/35) 3 Power Cleans 10 Toes 2 Bar 3 Power Cleans 3 Rounds for Time.
Sunday, October 23rd 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders
