12.3.14 WOD
A. Back Squat 3 X 10, use about 70% 1RM B.Max calories in 90 seconds on the AirBike C.3 x 25 Hip Extensions or 20 Good Mornings
A. Back Squat 3 X 10, use about 70% 1RM B.Max calories in 90 seconds on the AirBike C.3 x 25 Hip Extensions or 20 Good Mornings
A. Bench Press – 3RM B. Ladder Down / Up 20, 19, 18, 17 ….10 Sit Ups 10, 11, 12, 13….20 Push Ups Greg Glassman – Defining CrossFit
A. Hang Squat Snatch – DEMO 3-3-3-3 *If not proficient in Squat Snatch, perform Power Snatch B. 10 Rounds For Time: 25 Double Unders 15 Air Squats 10 Burpees Photo credit @Rximagesphoto
In teams of three, complete five rounds for time of: Row 1000 Meters 100 Double-Unders 75 Kettlebell Swings 50 Box Jumps Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Movements may be partitioned as you…
Open Gym – 9am to Noon Test: 5k Row for time Regular Schedule Classes on Saturday Thanksgiving WOD pics (Wall-Sit) Photo credit Matt Hein @Rximagesphoto
Today’s Schedule: 10AM CLASS ONLY Fridays Schedule: 9a-12pm Open Floor In Teams you will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. Once your reps are completed you may help your team…
A. Back Squat Find a 1 Rep Max B. Bench Find a 1 Rep Max C. Cash out….. A Gym Rat’s Guide to the One-Rep Max Thanksgiving Week Hours Thursday – 10am Class Only Friday – Open Floor 9am-12am Saturday – Normal Classes CrossFit Glendale…
For Time: 800m Run 50 Wallballs, 20/14# 40 KB swings, 53/36# 30 Deadlift, 225/155# 20 Knees to elbows 10 Hand stand push-ups 400m Run Thanksgiving Week Hours Thursday – 10am Class Only Friday – Open Floor 9am-12am Saturday – Normal Classes
7 Rounds For Time: 7 Thrusters 75#/105# 14 Ab Mat Sit Ups 21 Double Unders Thanksgiving Week Hours Thursday – 10am Class Only Friday – Open Floor 9am-12am Saturday – Normal Classes