7/6/11

hollow rocks

deadlift 5rm

then

5 pushups

10 sdhp (24/16)

200m med ball run (20/10)

x5

7/5/11

1rm snatch

90% of 1rm for max reps

then

1min plank

1min sit up

200m run

x4

4th of July

We will be open only in the morning on Monday the 4th. We will have the 7am and 9am class. In both classes we will be doing the hero wod "Badger" in honor of Navy Chief Petty Officer, Mark T. Carter 27, who was killed Dec. 11, 2007 while conducting combat operations in Iraq. Make sure you have a safe and fun holiday. But more importantly remember all the men and woman past and present who have given their time or their lives to protect your freedom.

 

.

4th of July

skill work on fr squat and clean

 

"Badger"

30 squat cleans

30 pull ups

800m run

x3

7/2/11

fundamentals class

skill work on clean

skill work on jerk

then

max pull ups

max push ups

20 sit ups

200m run

x5

oly class

work on heavy power snatch

work on heavy power clean

then

5min power clean

1min rest

5min jerk

partial programming courtesy of CrossFit Retribution

Lynne

bench press 5rm

then

"Lynne"

max body-weight bench-press

max pull ups

x5

6/30/11

strict press 1*1*1*1*1

increase final load 30%

push press 1*1*1*1*1

increase final load by 30%

push jerk 1*1*1*1*1

back squat 5rm

remaining time turkish get up

6/29/11

work on kipping skills

deadlift 5rm to 1rm

then

10 tire flips

20 box jumps (24/20)

800m run

x2-3

6/28/11

skill work

du's and muscle up's

then

snatch 1rm

6/27/11

ohs 1*1*1*1*1*1*1

fr squat 5rm

then

1min slammer (20/10)

1min box jump (24/20)

1min row

3min rest

x3-5

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