Archives for January 2017

“Dead End”

“Dead End” Part 1
AMRAP 3:
21 Deadlifts (155/105), 21 Lateral *Burpees over Erg (*over the rower)
Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 2
AMRAP 3:
18 Deadlifts (185/135), 18 Lateral Burpees over Erg
Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 3
AMRAP 3:
15 Deadlifts (225/155), 15 Lateral Burpees over Erg
Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 4
AMRAP 3:
12 Deadlifts (275/185), 12 Lateral Burpees over Erg
Max Cal Row in Time Remaining

Opening Day

CrossFit WOD – “Opening Day”

21-15-9:
Wallballs (20/14#) (both M and W to 10′)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)

Strength Focus
Snatch
1 rep at 60% – 95%, increase by 5% each rep

Welcome to Kyla, this was her first class today out of Foundations!

How do I do Chest-to-Bar Pullups????  See some tips below!

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Make Up Sunday

Look who got her FIRST ROPE CLIMBS on Sunday! Nice Job Bekah!

“Hammer Time”

“HAMMER TIME”

70 Calorie Row
50 Box Jump Overs (24″/20″)
30 Clean and Jerks (135/95)
10 Rope Climbs (15′)

 

 

Icy Hot

“Icy Hot”
2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

 

 

 

Make Up Thursday

Hump Day Heavy Day: Front Squat-Bench Press-Pull Up

Front Squat 5-5-5

Bench Press 5-5-5

3x Max Reps Strict Pull Ups

 

 

 

 

“Hangman Jury”

3 Rounds:
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30/20 Calorie Row

 

 

 

 

The Seven

“The Seven”
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/170#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

Compare to: October 2012Make Up DayJuly 2010

Make Up Sunday