1 press then AMRAP push press x 3 add weight each round.
+
15-12-9
Power Snatch 95/65
Burpee
+
30 sec double unders/30 sec rest x 8. Record total reps.
Tuesday Workout of the Day
March 17, 2014 by
Monday Workout of the Day
March 16, 2014 by
Back Squat 3 x 5 at same weight
Then:
“CrossFit Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
Repeat x 5
Saturday Workout of the Day
March 14, 2014 by
Buy in:
1 Mile Run
+
5 RFT:
8 Man Makers w/ DB 25/15
100m Sled Push or drag
8 Ring Dips
+
Cash out:
AMRAP Double unders in 3 attempts.
Post time and highest DU attempt to comments.
Friday Workout of the Day
March 13, 2014 by
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments. Beginners do the “Dirty Thirty”.
Announcement: 8:30AM Classes will have some changes in programming. Starting next week the 8:30am Class will be a fat burning/ weight training fitness class! (Beach Bod!) We will be featuring more cardio and more volume with free weights but with less olympic lifts. So bring a friend and get some!
Wednesday Workout of the Day
March 11, 2014 by
Every 2 min for 5 rounds:
A. Push jerk 2 reps
+
10 min amrap:
3 burpees
6 toes to bar
9 deadlifts 155/100#
Tuesday Workout of the Day
March 10, 2014 by
Every 3 min for 4 rounds:
A1. Front squat @20X1; 4-6 reps
A2. Wtd supinated chin up @21X0; 3-5 reps
+
5 rounds for time:
3 hang squat cleans 115/80#
10 chin ups
Monday Workout of the Day
March 9, 2014 by
Every min for 8 rounds:
A. Power clean 1 rep (work on technique, 75% to 85% 1RM)
+
4 sets:
500m row
60 sec FLR
20 kb swings
2 Min Rest
Great job, Spartans!
