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…

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

9.20.13 Friday

Strength: Deadlifts 3-3-3-3-3 Cash Out Start w/ 400m run then… 5 rounds of 5 Deadlifts 225/185 10 burpees 5 deadhang pull-ups End with 400m run 15 min cap “Half Shirt Friday”

19.19.13 Thursday

Skill: Kipping Pull-ups EMOTM for 20 mins 2 Power Cleans 2 Jerks

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