April 4, 2009
Saturday 090404
3 Rounds for time of:
10 Deadlifts (Men 225 lbs, Women 155 lbs)
20 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Run 400 meters.
Post time to responses.
3 Rounds for time of:
10 Deadlifts (Men 225 lbs, Women 155 lbs)
20 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Run 400 meters.
Post time to responses.
For time:
21 Burpees
21 Pull-ups
400 Meter row
15 Burpees
15 Pull-ups
400 Meter row
9 Burpees
9 Pull-ups
400 Meter row
Post time to responses.
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.
Overhead squat 5-5-5-5-5 reps
Post loads to responses.
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.
As many rounds as you can do in 20 minutes of:
5 Muscle ups
30 Sit-ups
Post rounds to responses.
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.
“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.