Thursday
“Roy”
Five rounds for time of:
15 Deadlifts, 225lbs
20 Box jumps, 24″
25 Pull-ups
-Marine Corps Sgt. Michael C. Roy, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Saturday
Nick's 185lb Overhead Squat.
Eight rounds for time of:
8 Box jump Burpee Pull-ups
8 Squat Clean & Jerks
8 Parallette Shoot Thru
Thursday
AMRAP in seven minutes of:
7 Deadlifts, @ 75% of 1RM
20 meter Sprint
14 Pistols
21 Double-unders
20 meter Sprint
*At the 2010 CrossFit Games, Austin Malleolo did 5 rounds + 1 Double-under (315lb deadlift)
Tuesday
2010 CrossFit Games Winners
21, 18, 15, 12, 9, 6, 3 reps for time of:
Kettlebell Swings, 53/35
Sit-ups
Wallball, 20/14
Saturday
For Time:
400m Run
10 OHS
15 Cleans
20 Pull-ups
25 Walking Lunges, 45/25 plate
30 Push-ups
35 K2E
40 Box jumps
45 Sit-ups
50 Air squats
400m Run
Thursday
Weighted Pull-up, 3, 3, 3, 3, 3 reps
“JT”
21, 15, 9 reps of:
HSPU
Ring Dips
Push-ups
Monday & Tuesday
That’s right!…now we’ll be having an 8pm class on Mondays. Come and join us!
Deadlift 5×3
Four rounds of:
400m Run
10 Front Squats, 75-135lbs
Sunday
Five rounds of:
Rope Climb, 2 ascents
115lb Clean & Jerk, 10 reps
Burpees, 5 reps
Saturday
Class Update: We’ll be adding an 8pm class on Mondays beginning July 12!
AMRAP in 20 minutes of:
10 OHS
20 Push-ups
10 Cleans
20 Sit-ups
