“Isabel”
30 Squat snatches for time (Men 135 lbs, Women 85 lbs)
Post time to responses.
Click here for a video demonstration of the snatch, courtesy of CrossFit.com.
Click here for a video demonstration of “Isabel”, courtesy of CrossFit.com.
Click here for instruction on the snatch, courtesy of CrossFit.com.
We are now offering a 9:00am and 10:00am class on Saturday. The 11:00am free intro class will be for new participants only.
For time:
Run 400 meters
21 Dumbbell left arm squat snatches (Men 55 lb dumbbell, Women 35 lb dumbbell)
21 Dumbbell right arm squat snatches
21 Pull-ups
Run 400 meters
15 Dumbbell left arm squat snatches
15 Dumbbell right arm squat snatches
15 Pull-ups
Run 400 meters
9 Dumbbell left arm squat snatches
9 Dumbbell right arm squat snatches
9 Pull-ups
Run 400 meters
Post time to responses.
Here is the hopper workout from the 2007 CrossFit Games.
For time:
Row 1000 meters
5 rounds of:
25 Pull-ups
Push jerk, 7 reps (Men 135 lbs, Women 85 lbs)
Post time to responses.
For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
Sit-ups
Pull-ups
Push-ups
Double unders
Back extensions
Box jumps (Men 20″ box, Women 17″ box)
Row (calories)
Ring dips
Burpees
Post total reps to responses.
