Tuesday 11-3-15

AMRAP 9 MIN

MIN 0:00-3:00: Find a 2RM Hang Snatch

MIN 3:00-6:00: Find a 2RM Hang Squat Clean

MIN 6:00-9:00: Find a 2RM Shoulder To OH

Friday Night Lights this Friday at 6pm! CrossFit Liftoff this Saturday at 9am.  Sign up sheet on white board at gym!

Monday 11-2-15

Warm up
Reverse tabata 
8 rounds (8 min total)
Hollow hold [10 seconds on]
20 seconds off
Arch hold [10 seconds on]
20 second off 

WOD
"East Coast Championships WOD #1"
3 Rounds
7 Muscle ups
7 Clusters (165#/110#)

Saturday 10-31-15

9am Class ONLY today.  We will be heading up immediately after class to Fremont to support those competitors doing the Fall Brawl.  No open gym today.

"Halloween Madness"

AMRAP 12 MIN

10 Front Squats (135#/95#)

31 Double Unders

15 SDHP's (135#/95#)

Friday 10-30-15

"Diane"

21-15-9

DL (225#/95#)

HSPU

Thursday 10-29-15

For Time (30 min cap)
Run 1 mile.  Every 60 Seconds perform 12 jumping air squats

Rest 5 MIN

Run 1 mile.  Every 60 Seconds perform 12 jumping alternating lunges

Rest 5 min 

Run 1 mile.  Every 60 Seconds perform 12 broad jumps.

*Record 3 separate times for each mile.  

Wednesday 10-28-15

3 Rounds

10 Hanging Power Snatches (115#/85#)

10 Box Jump overs (24"/20")

10 Toes 2 Bar

Tuesday 10-27-15

21-18-15-12-9-6-3

Wall Ball (20#/14#)

Burpee

Double Under