11-8-13
Complete 5 rounds for time: 6 Cleans, 185/125 12 Pull ups 24 Double Unders Cool Down/Skill Hollow Positioning/Hollow Rocks
11-6-13
Shoulder Press, 5-5-5-5-5 Work up to a heavy set of 5 and perform that weight across. Complete for time: 1K Row Immediately followed by 21-15-9 of: KBS, 70/53 (Russian) Burpees
CrossFit Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts, 155/100 12 Push-ups (hand-release) 15 Box jumps, 24/20 Cool Down / Skill work Practice One-Legged Squats
11-4-13
Work up to a 3RM Back Squat Complete for time 30 Overhead Squats, 115/75 30 Toes to bar 20 Power Snatch, 115/75 20 Toes to bar 10 Squat Snatch, 115/75 10 Toes to bar Scale appropriately: If Power Snatch or …
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11-2-13
NO MORNING CLASSES TODAY. As many of you know, today we are hosting our first weightlifting meet along with Bruce Barbell. The meet is designed to strengthen the relationships between athletes in the sport of Weightlifting and CrossFit. Competitors will …
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11-1-13
Complete for time: Run 800 meters 21-15-9 Reps of: Push Press (75/55) Sumo-Deadlift High Pull (75/55) Run 800 meters
10-30-13
For Load Shoulder Press, 7-7-7-7-7 Find a load and do 7 reps across. As Many Reps/Rounds as Possible in 10 mins 5 Burpees 10 Box Jumps, 24/20 15 Kettlebell Swings, 53/35
