Saturday, January 31, 2015

CrossFit Kids will return Feb 14.

There is no CrossFit Kids class this week or next week.  See you guys on the 14th!!

Friday, January 30, 2015

"DT"

Deadlift 5x1@85%


5 RFT
12 deadlifts@155/95
9 hang power clean
6 push jerk

Thursday, January 29, 2015

Conditioning: 30 Jan 2015

Strength:
3RNFT
  • 4L/4R Turkish Get-up
  • 8L/8R Box supported bent over row

WOD:
For time:
  • 4 laps
  • 40 Russian kb swings (24k/16k)
  • 3 laps
  • 40 push-ups
  • 2 laps
  • 40 ball slams
  • 1 lap
  • 40 burpees
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"THE DIP"

Push jerk  5RM 


12 min amrap
20m KB/DB walking lunges(24/16)(suitcase carry)
10 dips

Wednesday, January 28, 2015

Conditioning: 29 Jan 2015

Skill:
  • Handstand progression
WOD:
10RFT
  • 10 push-ups
  • 10 air squats
  • 10 sit-ups
  • 10 lateral jumps
  • 10 box jump overs
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