“Triple Take”
AMRAP 3 min:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3 min:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3 min:
10 Jerks, 95/65
10 Box Jumps, 20″
Adam on AMRAP 2
“Triple Take”
AMRAP 3 min:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3 min:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3 min:
10 Jerks, 95/65
10 Box Jumps, 20″
Adam on AMRAP 2
11 am Partner WOD
10 Rounds for time
20 KB swings 24/16#
10 Toes to bar
5 Burpee box jump overs
Partners alternate rounds, one resting while the other works, until 10 rounds are completed.
Open floor will be 11-12 in the back room, and 12-1 in the full gym following the 11 am class.
Congrats to Adam on a great showing at the CFNE Masters Competition. Moving and getting better in each event!
Rest Day
The gym will be closed today. There will be no class WOD at 10 or 11 am. We will have a make up class and open floor on Sunday at 11 am. We apologize for any inconvenience.
Bench Press
5-5-5-3-3-3-1-1-1
Increase load with every set
WEEKEND SCHEDULE CHANGE:
There will be no 10 and 11 am regular CrossFit classes on Saturday 10/26. Bryan and I will both be out of town. There will be a make up class on Sunday at 11 am and open floor from 12-1. CrossFit Kids classes will follow the regularly scheduled times with Coach Michele. Sorry for the inconvenience.
Handstand practice
then
50 Wall ball 20/14#
50 Pull ups
35 Wall ball
35 Pull ups
20 Wall Ball
20 Pull ups
“Elizabeth”
21-15-9
Clean 135/95 #
Ring dips
2012 CrossFIt Games Men’s Final Elizabeth
2012 CrossFit Games Women’s Final Elizabeth
Nate
AMRAP 20 mins
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Last week we had 3 first muscle ups: Horton, Steve and Barry. Let’s get more today!