Wednesday, February 1st 15- Overhead Squats (95/65) 250M Row 30- Wall Balls 3 Rounds for Time. Then: Skill Practice for 20-30 Minutes. Pick a movement at the top of your “to do” list and work at it. The CrossFit Open starts February 22nd, get ready!
Tuesday, January 31st 5 Rounds for time of: 10- Front Squats (135/95) 10- 180 Burpee (each burpee ends with a 180 degree spinning jump) 10- Plyo Plate Pushups (hands on 45lb bumper plates/pushup/hands on floor/pushup/hands back on plates = 1 rep)
Monday, January 30th “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps (W-155) 20 Pull-ups 135 pound Clean and jerk, 12 reps (W-95) 20 Knees to elbows
Sunday, January 29th Rest Day. Starting this Saturday we will add another class on Saturday morning. Saturday’s classes will now be at 9:00, 10:00, and 11:00am! Open gym members, please use the gym from 8:00-9:00am or after 12:00pm in order to have equipment and space available for your workouts. Thanks!
Saturday, January 28th 10- HSPU’s 20- Pullups 30- Situps 40- Squats 50- Double Unders 3 Rounds for Time.
Friday, August 27th 20 Minute AMRAP: 1/4 Mile Run 15- Power Snatch (95/65) 20- Box Jumps (24/20)
Thursday, January 26th 4-4-4-4 Bench Press & Weighted Pullups Then: 10 Minute AMRAP: 10- Back Squats (M-135/W-95) 10- Clapping Pushups The 2012 CrossFit Games Open registration starts February 1st! Get ready!
Wednesday, January 25th Rest Day.
Tuesday, January 24th 40-Walking Lunges 30-Ring Rows 20-GHD Situps 3 Rounds for time. Then: 2ooom Row for time.
Monday, January 23rd “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Then: 15-15-15 Push Press
