2/27/13

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Complete 8 Rounds of the following:

  • 1 Snatch Pull
  • 1 Power Snatch
  • 1 Squat Snatch
  • Rest 1 minute

 
10 min AMRAP:

  • 3 Wall Walks
  • 30 Double Unders

 
Extra:
GHD Sit Ups: 3×10
 

2/26/13

 
A1: Close Grip Bench Press: 3×8
A2: Weighted Pull Ups: 3×8
 
5 Rounds:

  • 5 Push Press (70% 1RM)
  • 10 Burpees

 
Extra:
Banded Pull Aparts
 
It’s the countdown to the end of the Paleo Challenge, and we’re excited to see the results! This Saturday (3/2) we will have the final burpee test. On Monday, 3/4, we will be retesting the CrossFit Total, and body fat percentages. A sign up for body fat testing will be passed around on Friday and Saturday. If you are unable to make one of the final tests, contact Jess or George. The testing must happen sometime this week, before Monday the 4th.

2/25/13

One of our members, Jared,  is prototyping a new CrossFit gym bag. Let’s help him out and fill out this short 2 question survey here.
Front Squats: 7-5-3-7-5-3
 
3 Rounds:

  • 45 sec ME KBS
  • 15 sec Rest
  • 45 sec ME Wall Balls
  • 15 sec Rest
  • 45 sec ME TTB
  • 15 sec Rest

 
Extra:
3 min AMRAP Double Unders
 

2/23/13

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Push Press: 5×5
 
“Diane”
21-15-9

  • Deadlifts (225/155)
  • HSPU

2/22/13

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Back Squat: 5×5
 
4 Rounds:

  • 5 Squat Snatch (135/95)
  • 200 yard Run

 
Extra:
GHRs: 3×10

2/20/13

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1 Clean & Jerk EMOM for 10 mins @ 85% or greater than 1RM
 
For Time:

  • 50 Pull Ups
  • 50 Burpees

 
Extra:
Band Pull Aparts
 

2/19/13

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Front Squat 7-5-3-7-5-3
 
4 Rounds:

  • 2 min AMRAP of:
    • 10 Deadlifts (255/175)
    • 10 TTB
    • ME DU’s
  • 1 min rest

2/18/13

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A1: Weighted Push Ups: 3×8
A2: Weighted Chin Ups: 3×8
 
12 min AMRAP:

  • 5 HSPU
  • 10 Box Jumps
  • 20 Sit Ups

 
Extra:
Ring Rows 3×8