Archive for June, 2017

06302017

In WOD by CrossFit Admin / June 29, 2017 / 0 Comments

HOLIDAY SCHEDULE
7/3: 6 PM CLASS CANCELLED
7/4: 9 AM GROUP WOD ONLY

SAVE THE DATE! CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM. LOCATION TBA

DL HEAVY SINGLE (THIS MEANS SOMETHING HEAVY WITH PERFECT FORM)

7 ROUNDS

100 M RUN
10 HANGING POWER SNATCHES 75/55
10 OHS 75/55

06282017

In WOD by CrossFit Admin / June 28, 2017 / 0 Comments

 

 

SAVE THE DATE!  CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM.  LOCATION TBA

 

 

CLEAN FROM MID THIGH+JERK 2+1@70%+5-10#

EVERY 90 SEC X 3

EVERY 2 MIN X 4

 

5 ROUNDS

 

 

 

14 PULL UPS

16 ALTERNATING DB/KB SNATCHES

18 ALTERNATING LUNGES W/ DB/KB

REST 1 MIN BETWEEN ROUNDS

06272017

In WOD by CrossFit Admin / June 26, 2017 / 0 Comments

 

SAVE THE DATE! CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM. LOCATION TBA

BS 7X4@75%

9 MIN AMRAP

20 M RUN W/ KB
20 KB SWINGS 53/35

06262017

In WOD by CrossFit Admin / June 25, 2017 / 0 Comments

 
SAVE THE DATE! CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM. LOCATION TBA
SNATCH FROM MID-THIGH 7X3@70% +5-10#S EVERY 90 SECONDS

18 MIN EMOM
MIN 1: 8 POWER CLEANS 135/95
MIN 2: 8 HSPU
MIN 3: 8 BAR FACING BURPEES

06232017

In WOD by CrossFit Admin / June 22, 2017 / 0 Comments

DL 5X3@65% (DELOAD)

 

FOR TIME

60 T2B

50 HR PUSH UPS

40 ALTERNATING DB SNATCHES

30 RING DIPS

20 BURPEE PULL UPS

 

06222017

In WOD by CrossFit Admin / June 21, 2017 / 0 Comments

A) 4X20 PISTOLS ALTERNATING
B) 4XME KIPPING HSPU
C) 4X30 SEC WEIGHTED PLANKS

 

10 MIN AMRAP

10 STRICT PRESS

20 FRONT RACK LUNGES

06212017

In WOD by CrossFit Admin / June 20, 2017 / 0 Comments

CLEAN FROM MID THIGH + JERK 2+2@70%. EVERY 90 SEC X 3, EVERY 2 MIN X 4

 

5 ROUNDS

 

20 KB SWINGS 53/35

20 DOUBLE UNDERS

20 AB MAT SIT UPS

06202017

In WOD by CrossFit Admin / June 19, 2017 / 0 Comments

BS 5X5@70%
400 M RUN X 8
REST 1 MIN IN BETWEEN

06192017

In WOD by CrossFit Admin / June 18, 2017 / 0 Comments

 

SNATCH FROM MID THIGH 7X3@70% EVERY 90 SEC

FOR TIME

30 PUSH PRESSES 115/75
30 PULL UPS
30 THRUSTERS 115/75
30 PULL UPS

06162017

In WOD by CrossFit Admin / June 15, 2017 / 0 Comments

 

***PLEASE NOTE: AARON AND JESS ARE OUT OF TOWN 6/12-6/19 WITH NO ACCESS TO TEXT/EMAIL; NO MEMBERSHIP CHANGES WILL BE MADE DURING THIS TIME.
DL 4X3 @ 85%; LAST SET FOR AMAP

4 ROUNDS

7 FS 205/135
200 M RUN
14 PULL UPS
REST 1:1