Strength Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. Conditioning For time: 9 KB Thrusters 24/16kg9 K2ERow 500m18 KB Thrusters 24/16kg18 K2ERow 500m9 KB Thrusters 24/16kg9 K2E Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish […]
Monthly Archives: February 2013
Few Updates: HOODIES – working on finalizing the order (should be here in about 2 weeks) – but wanted to make everyone aware that the price is going to be $30.00 instead of $25.00 – sorry guys – but I think they will be real cool!!! We did order some extra – so I […]
“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight Set up three bars and storm through for time.
BUY 1 GET 1 HALF OFF!!!
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WOD Conditioning 7 rounds for total working time of: 100m Shuttle Run (10m increments)14 KB Snatch @ 32/24kg (7 each arm, any order)14 C2B Pullups
WOD For time: 60 Double-Unders 3 Power Cleans @ 185/120# 30 Wall Balls 20/14# 6 Power Cleans @ 185/120# 15 T2B 9 Power Cleans @ 185/120# 15 T2B 6 Power Cleans @ 185/120# 30 Wall Balls 20/14# 3 Power Cleans @ 185/120# 60 Double-Unders MOBILITY
TEAMS OF 2RUN x 400SLAM BALL 30/20 x 100FOUR COUNT FLUTTER KICK x 80BOX JUMP x 60DEAD LIFT 185 x 40SLAM BALL TGU 30/20 x 20RUN x 400 * yes, one weight on deads!!!
Check it Out! Fresh from The Hampton Roads CrossFit Community Facebook Page: The Hampton Roads CrossFit Community Open Series We are using the CrossFit Games Open qualifiers as a fundraising period for “Hope For Kenya” our goal is to raise enough money for a clean water system and possibly an entire school. We ask that […]
Strength 1) HBBS 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. Conditioning For time: 50 Burpees20 Front Squats @ 70%50 Burpees Notes: Fronts Squats must be taken from the floor.
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups10 Push-ups15 Squats
3 ROUNDSA.M.R.A.P x 5 MINUTESPOWER CLEAN 185/130 x 5OVER BAR BURPEE x 5DOUBLES x 20REST x 5 MINUTES
Strength Back Squat 5 x 2 Conditioning 30 KBS 32/24kg30 Wall Balls 20/14#30 C2B Pull-upsRow 1k20 KBS 32/24kg20 Wall Balls 20/14#20 C2B Pull-ups For time. MOBILITY