It’s time for “the open”. 19.1 event this Friday 430-til the last person wods.
February 17, 2019
Holiday schedule Monday Veteran’s day 11/12. 9am wod for crossfit, bootcamp and Crossfit kids. 10am Crossfit. Open gym from 11-1230pm.
November 11, 2018
19.3 will be this Friday from 430-til last athlete is done.
March 3, 2019
Monday Memorial Day “Murph”
May 28, 2018
Monday @Kevin Malloy Park at 10am only. No other classes today. Meet us by the pull up bars. “Memorial Day Murph” Partner, Partitioned and half versisons available.
Tuesday B) Hang Power Clean Work up to a heavy.
C). Amrap 8 3, 6, 9, 12, 15 etc by 3’s Hang Power Cleans 95/65 V-Ups
Wednesday “The Lurong Total” 8 MINUTE AMRAP 2 Minutes of Deadlifts 1 Minute of Rest 2 Minutes of Back Squats 1 Minute of Rest 2 Minutes of Shoulder to Overheads Athletes will perform 2 minutes of Deadlifts, followed by 1 minute of rest. Then 2 minutes of Back Squats with another 1-minute period of rest. The athlete ends the workout with 2 minutes of Shoulder to Overheads. The athlete's score is the total number of reps completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division.
Thursday Stephanie Pacheco’s Bday wod.
23 Hand stand Push Ups 23toes to bar 23/18cal row 23 db/kb Box step overs 24/20 (each leg). 50/35 50’ L arm OH db lunges (1 in front rack 1 locked out over head. 50’ R arm OH db lunges
23 birthday burpees over dumbbells
Friday B) Bench press 3-3-3-3-3
Kb Push Press 53/35
400m run after each round.
Max out Saturday
C)team of 3 (25 min cap)
100 Deadlifts 135/95
80 hang power cleans
60 front squats
9-11am Open Gym.
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