Month: September 2013

9.30.13 Monday

Strength: Squat Cleans 5-3-2-1-1 Cash Out 3 rounds 7 Squat Cleans 165/115 14 HSPU 200 m run

9.29.13 Sunday

1pm-3pm Open Gym

9.28.13 Saturday

10am Partner WOD Noon: Free Baseline 12:30 pm Foundation Class

9.27.13 Friday

Strength Deadlift 7-7-7-7 Cash Out 4 rounds 200 m run 9 Deadlifts 225/155 6 HSPU 3 Burpee Bar Muscle-ups

9.26.13 Thursday

Strength: Front squats 5-5-5-5-5 Cash Out 400 m run then.. 10-1 Front Squat 155/105 1-10 C2B Finish w/ 400m run (20 min Cap) Congrats to Laura and Andrew on their newest CrossFitter:) Bridget Estelle born Monday 9/23/13 !!

9.25.13 Wednesday

Strength: Shoulder Press 5-3-2-1-1 Cash Out 3 rounds of 10 Jerk 155/105 15 T2B Rest 1min 3 rounds 10 Hang Power Cleans 155/105 15 Burpee Box Jumps 24/20 (15 min Cap)

9.24.13 Tuesday

Strength: Thruster 5-3-2-1-1 Cash Out AMRAP in 12 mins 200 m run 5 Thrusters 135/95 10 Pull-ups http://www.rxsmartgear.com/jump-ropes/ Pick color of jump rope handles, then thickness of cable (elite 2.6 and color of cable) Height Equals Cable Length So if your 5’4 your cable… Continue Reading “9.24.13 Tuesday”

9.23.13 Monday

Strength: Power Cleans 5-5-5-5-5 Cash Out 21-15-9 Power Cleans 135/95 Burpees

9.22.13 Sunday

1pm-3pm Open Gym

9.21.13 Saturday

10am Partner WOD Noon Free Baseline 12:30pm foundations

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