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Today:

1rm jerk

then:

3 rounds

10 thrusters (155,105)

12 ring dips

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Today:

20 minutes for 1rm power snatch

then

21,15,9

power snatch (95,65)

double undes *4x the power snatch reps

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Today:

press 5×5

then

30-20-10

overhead walking lunge (45,25)

toes to bar

 

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10 rep max deadlift

then

1 rounds for time

row 1000

30 hang cleans

30 push press

30 pull-ups

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Open gym

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Don’t forget that Sunday’s are now coached open gym.  Bring your skills or make-up a word you missed.

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Today

Morrison

US Army specialist Scott Morrison died on September 26, 2010 from wounds he suffered of September 25th 2010 from an improvised explosive device in Kandahar province, Afghanistan.

50-40-30-20-10

wall ball

box jumps

kettle bell swings

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Idea board

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So, we put an idea board up in the pro shop area.  There’s a calendar on there and everything so, we know when there are events and goings on and such.  On the left side of the board we will have a topic pertaining to things like programming, social events, equipment etc.  Once that idea is up you’re more than welcome to throw a thought or two up there so we can run with it.  We won’t be able to do everything but, we can do some things so hopefully we’ll get some good, doable ideas up there.  Thanks again for your support.

Today:

front squat 1rm

then

4 rounds

10 pull-ups

10 DB thrusters

20 ab mat sit ups

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Open gym

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I need to touch on Open gym and make sure everyone understands the scope of open gym before someone gets hurt.  When there is a class going on (CrossFit CrossFit kids, Bootcamp or a seminar) open gym should be out of the way as the class is the priority.   Open gym is still important not saying that it isn’t but, when there is a handstand walk or a dropped barbell during a CrossFit warm-up it is both distracting to the class and disrespectful to the coach trying to coach.  So, please pay attention to what is going on during class and/or open gym and either be in the strong side, ask a coach if it’s ok to be off to the side.  Thanks for your help.

Today:

Weighted Pull-up

5x5x5x5

then

21, 18, 15, 12, 9, 6, 3

SDHP  (75,55)

Wall balls

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Today:

20 mins for 1rm bench

3 rounds for time

15 clean and jerks (135,95)

100 double unders

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Today:

“Diane”

21,15 and 9

Deadlift (225,155)

Handstand push-ups

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