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Monday 9.10.17

By: 0

Bradley

OPEN

Hang Power Clean: 
Build to Heavy Set of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

PERFORMANCE

Hang Power Clean: 
Build to Heavy Set of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row

FITNESS

Hang Power Clean: 
5 sets of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (75/55)
30 Wall Balls (20/14)
30/21 Calorie Row

Save the Date:

October 28th (Saturday) 9am- Halloween WOD

Sunday 9.10.17

By: 0

CrossFit 2017 – ALL RIGHTS RESERVED

OPEN – PERFORMANCE – FITNESS
“Green Day”
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 AbMat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds

Warm-up:

3 Minute Easy Bike

1:00 Active Spidermans
1:00 Active Samson
1:00 Walkouts

3 Rounds:
3 Push-ups
6 Sit-ups
9 Air Squats

1 Round of Practice:

9 Calorie Bike
9 Sit-ups
6 Calorie Bike
6 Sit-ups
3 Calorie Bike
3 Sit-ups

Saturday 7.10.17

By: 0

Rich and Bob

Teams of 3:

OPEN
“Lt. Einhorn”
Buy-In: 600m Run as a team
6 Rounds:
36 Chest to Bar Pull-ups
27 Squat Snatch (95/65)
18 Strict Handstand Push-ups
Cash-out: 600m Run as a team

PERFORMANCE
“Lt. Einhorn”
Buy-In: 600m Run as a team
6 Rounds:
36 Pull-ups
27 Squat Snatch (95/65)
18 Dumbbell Strict Press (35/25)
Cash-out: 600m Run as a team

FITNESS
“Lt. Einhorn”
Buy-In: 600m Run as a team
6 Rounds:
36 Pull-ups
27 Power Snatch (75/55)
18 Dumbbell Strict Press (35/20)
Cash-out: 600m Run as a team

Thursday 5.10.17

By: 0

Save the date! There will be a sign-up sheet at the gym

OPEN
“Team Nate”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

PERFORMANCE
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/55)

FITNESS
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (55/35)

Athletes will complete a full round before switching. 

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Wednesday 4.10.17

By: 0

Ross

OPEN
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

PERFORMANCE
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (95/65)
No rest between rounds

FITNESS
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (75/55)
No rest between rounds