Strength:
A1: Deadlift
- 79% x 5
- 89% x 3
- 99% x 1+
A2: Strict Press:
- 79% x 5
- 89% x 3
- 99% x 1+
Conditioning:
For time:
500 M Row then,
21-15-9
Hang Squat Snatch (75/55)
Burpees
10/10/13
Rest/Make Up Day
10/9/13
Strength/Skill:
Hang Clean (above knee): 5×3
Conditioning:
10 min AMRAP:
- 20 KBS (55/35)
- 20 Med Ball Sit Ups (20/14)
- 20 Double Unders
Post WOD:
2x100m Prowler Push (AHAP)
10/8/13
Strength:
A1: Bench Press:
- 84% x 3
- 89% x 3
- 94% x 3+
A2: Bent Over Rows: 3×5
Conditioning:
“Fat Fran”
15-12-9
- Thrusters (135/95)
- Weighted Pull Ups (45/25)
10/7/13
Strength:
Back Squat:
- 79% x 5
- 89% x 3
- 99% x 1+
Conditioning:
For Time:
- 1 mile Run
- 2K Row
Post WOD:
Hip Extensions: 3×10
10/6/13
Open Gym today from 12-2PM!
10/5/13
Reminder: Marie will be holding Open Gym tomorrow from 12-2PM.
Conditioning:
“Fight Gone Worse”
3 Rounds:
1 minute at each station, resting 1 minute between rounds.
- Thrusters (45/35)
- Power Snatch (95/65)
- Box Jump (20/16)
- Push Press (95/65)
- Row for Calories
Post WOD:
Supplemental Lift –
A1: Weighted Pull Ups: 3×10
A2: Weighted Dips: 3×10
10/4/13
Strength:
A1: Deadlift
- 84% x 3
- 89% x 3
- 94% x 3+
A2: Strict Press:
- 84% x 3
- 89% x 3
- 94% x 3+
Conditioning:
Hang Squat Clean Ladder (95/65), aka Death By Squat Cleans
10/3/13
Make Up/Mobility/Rest Day
Note: There is no Foundations Class this Saturday. We will have our regular CrossFit classes at 10AM and 11AM.
10/2/13
Strength/Skill:
3 Position Snatch (Floor, Above Knee, Hi Hang): 5×1
Conditioning:
21-15-9
- Overhead Squat (95/65)
- TTB
Post WOD:
2x100m Sled Pull (As Heavy As Possible)