February 2013

Row 500M Run 800M 30 Box jumps 20 Burpees 30 Box jumps Run 800M Row 500M For time!

The next elements class will begin on Saturday 3/2 at 10am. There will be a total of two sessions, with the second session on 3/9 again for two hours. Anyone have any questions about signing up for this please email us at granitestatecrossfit@gmail.com or call 603 518 7175. Thanks GSCF STAFF

Oly lift week 5 1. 5×5 snatch pulls 2. OTM 9×1 clean and jerks 80% 3. OTM 9×1 snatch 80%

5 rft 10 L arm kb swings 10 R arm kb swings 24 walking lunges with 45/25 plate over head

There will be no noon time class tomorrow, instead there will be a class held at 11am. This is just for Wednesday 02/27. Any questions let us know. Thanks GSCF STAFF

1.Back squats 50% 10 60%10 70% 3 80% 3 90% 3 2.12-9-6-3 Thrusters (95/65) Burpees

1. Strict Presses 10×50% 10×60% 3×70% 3×80% 3×90% of 1RM 2. 3 RFT 100 double unders 50 push ups 100 double unders 50 pull ups

Partner WODs “crazy 8’s” 8 min amrap 8 squat snatches (95/65) max rep T2B Partner a. starts with the snatches,while partner b. does amrap on the T2B then switch for a total of 8 minutes. We score the T2B completed for each team. “scream and shout” 8 min amrap 8 OHS (95/65) max rep ring

5, 5 minute rounds of: 400M run max rep double unders

Oly Lift week 4 1.5×3 front squats 2.3×5 overhead squats 3.OTM 9×1 @75% of 1RM snatch 4.OTM 9×1 @75% of 1RM Clean and Jerks