April 2011

Monday 110425

As many reps as possible in 7 minutes of:
3 Thrusters (Men 100 lbs, Women 65 lbs)
3 Chest to bar pull-ups
6 Thrusters (Men 100 lbs, Women 65 lbs)
6 Chest to bar pull-ups
9 Thrusters (Men 100 lbs, Women 65 lbs)
9 Chest to bar pull-ups
12 Thrusters (Men 100 lbs, Women 65 lbs)
12 Chest to bar pull-ups
15 Thrusters (Men 100 lbs, Women 65 lbs)
15 Chest to bar pull-ups
18 Thrusters (Men 100 lbs, Women 65 lbs)
18 Chest to bar pull-ups
21 Thrusters (Men 100 lbs, Women 65 lbs)
21 Chest to bar pull-ups

Post total reps to responses.

Our next Power Camp will start next Monday May 2nd. Please email Christina at cmmerlo@gmail.com if you would like to sign up. We will also be offering a 6 am Power Camp if we have enough interested athletes, so sign up early to reserve your spot!

Sunday 110424

Rest day

Saturday 110423

5 Rounds for time of:
10 Deadlifts (Men 225lbs, Women 155 lbs)
10 Bar facing burpees

Post time to responses.

The 9am class is canceled but the 10am class will still be offered.

Friday 110422

For max reps:
3 Minutes of rowing (calories)
1 Minute rest
3 Minutes of burpees
1 Minute rest
3 Minutes of box jumps (Men 24” box, Women 20” box)
1 Minute rest
3 Minutes of pull-ups
1 Minute rest
3 Minutes of double unders

Athletes choice on order of exercises.

Post total reps to responses.

This Saturday’s CrossFit Open will run from 7am to 10am.  We will be running the workout in heats starting at 7:30am and every 30 minutes thereafter until the last heat at 9:30am.  Please text Breck at (918)-639-9144 to reserve the heat time you prefer.

There will be no regular 9:00am class tomorrow but the 10:00am class will still be offered.

Thursday 110421

3 Rounds for time of:
10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Ring push-ups

Post time to responses.