Complete for time
5 Rounds of:
5 Strict Handstand Pushups
10 Power Cleans, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallballs, 20/14
Modification for Strict HSPU – wall walks, pike push ups, hand-release push ups
1-13-15
1-12-15
Complete for time
6 Rounds of:
10 Pull Ups (Chest-to-bar)
10 Front Squats, 155/105
10 Box Jumps, 24/20
1-10-15
As Many Rounds As Possible in 20 Mins:
200 Meter Run
15 Kettlebell Swings, 53/35
200 Meter Run
15 Toes-to-bar
200 Meter Run
15 Goblet Squats, 53/35
Box News: Today we welcome those participating in our Fit Camp to participate in our Saturday morning classes. The Fit Camp program was developed in order to provide folks the opportunity to participate in CrossFit-style classes, but minimize the intimidation of more advanced skill movements and heavy barbell exercises. Saturday mornings is a great opportunity to continue to build our community and integrate athletes of all levels.
We also wish our athletes competing in the “Affiliate Field Day” all the best. We know you will represent CrossFit Virtus well. Stay tuned to our Facebook page for updates.
Competitors:
Lance Lamotte
Therese Johnson
Jodi Sheets
Kelsey Wilkinson
Sara Piazza
1-9-15
For Load:
Deadlift, work up to a heavy set of 3
As Many Rounds as Possible in 10 mins:
5 Deadlift, 225/155
10 Pistols (scaling is Jump Squat)
15 Kettlebell Clean and Press, 35/26
1-8-15
As Many Reps As Possible in 12 mins:
15 Snatches, 115/75
15 Box Jumps, 24/20
Core Work:
6 Rounds
30 sec Plank Hold
30 sec Rest
30 sec Hollow Rock
30 Sec Rest
1-5-15
Back Squat:
5-5-5-5-5 @ 70% of 1RM
Complete for Time:
10 Strict handstand pushups
20 Hang power cleans 155/105
30 Toes to bar
40 Wall balls 20/14
50 Deadlifts 155/105
1-3-15
Complete for time:
25 Pull ups
50 Deadlifts, 135/95
50 Push ups
50 Jump Squats
50 V-ups
50 Push Press, 135/95
25 Pull ups
