CrossFit – Sat, Nov 25
CrossFit – Sat, Nov 25 Lucky 7’s (Time) 7 rds for time: 7 Power Snatches@95/65 7 Back Rack Squats 7 Lateral Burpees over bar 7 Handstand Push ups RX+135/95 Strict HSPU
CrossFit – Sat, Nov 25 Lucky 7’s (Time) 7 rds for time: 7 Power Snatches@95/65 7 Back Rack Squats 7 Lateral Burpees over bar 7 Handstand Push ups RX+135/95 Strict HSPU
CrossFit – Fri, Nov 24 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
CrossFit – Thu, Nov 23 Turkey Day Massacre (Time) 10 Bar/Ring Muscle ups 20 Box Jump overs@24/20 30 Wall Ball@20/14 40 Hang Alt Dumbbell Snatches@35/35 800 M Run 40 Kettle Bell Swings@53/36 30 Wall ball 20 Box Jump Overs 10 Bar/Ring Muscle ups
CrossFit – Wed, Nov 22 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95#
CrossFit – Tue, Nov 21 Metcon (Weight) 10:00 Alternating EMOM Odd: 1 Clean + 4 Front SquatsEven: 30 sec. Nose & Toes HS Hold Begin at 60-65% of 1 RM Clean. Increase load every set until you’ve reached a maximum for the day. Metcon (Time) For Time: 10 Wall Ball Shots 20/141 HSPU10 Cal Row9
