Friday 120518

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to November 1, 2011.

The following classes will be CANCELED :

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

Thursday 120517

As many rounds as possible in 10 minutes of:
3 Handstand push-ups
6 Toes to bar
9 Box jumps (Men 30″ box, Women 24″ box)

Post rounds to responses.

Compare to February 9, 2012.

There will be no daycare offered today at the 9:30am class.

The following classes will be CANCELED :

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

Wednesday 120516

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to responses.

Compare to October 11, 2011.

The following classes will be CANCELED this week:

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Tuesday 120515

“Law Dog”
7 Rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Lateral barbell burpees

Post time to responses.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Monday 120514

“Nancy”

5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 31, 2011.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- 11:00am Free Introductory Class