Friday 6/12/2015
“Kelly the Vicking” 5 RFT 400m row 30 box jumps 24/20 30 wall balls 20/14
A. Deadlift 2×70% 2×72.5% 4×5 @ 77.5% B. 10,8,6,4,2 power clean 205/145 burpee box jump over 30/24
Thursday 6/11/2015 Read More »
A. Front squat 2×70% 2×72.5% 4×5 @ 77.5% B. 3 RFT 400m run 20 thrusters 95/65 10 ring muscle ups (burpess c2b)
Wednesday 6/10/2015 Read More »
A. Push Press 2×70% 2×72.5% 4×5 @ 77.5% B. strict press build to a 5rm + 2×5@90% C. weighted tabatta plank holds :30/:15
Teams of 2 AMRAP 20 Wall Ball (1-2-3-4-5-6-7-8-9-10, etc) Run to wall one partner at a time, do wall balls ball Walking Lunge Back Then partner #2 goes then.. 4k partner row
A. Deadlift 3x 65% 3x 70% 3×8 @ 72.5% B. “pick your poison” thursters pull-ups (heavier you can do with weight, less reps your have. You decide your fate.) 5-1 (175/115) 6-1 (155/105) 7-1 (135/95) 8-1 (115/75) 9-1 (95/65) 10-1 (75/55) 11-1 (55/45) 12-1 (45/35) courtesy of “Crossfit 208
Tabatta” Agility ladder bounding leaps 4-5 increasing in height if they can (do full tabatta at each station full) B. work up to a high box jump C. run 400m run 400m run sand bag 400m run
Please welcome Mrs. Geoffrion to the club! Her husband Kevin has been with us for years. Meghan experienced a lot of firsts going through foundations like running 1 mile for the first time, lifting weight for the first time-climbing ropes! She gets stronger everyday and really works hard on her techniques. I’m so happy Meghan
Congratulations Meghan! Read More »
A. Back Squat 3×65% 3×70% 3×8 @ 72.5% B. 10 min AMRAP “Short and sweet” 15 med ball cleans 10 wallballs 5 burpees
Wednesday 6/3/2015 Read More »