Friday 7a.m. Class Canceled
Sorry folks I mixed up which day I was getting off work from the fire dept and I cant make it to the gym until the 9a.m. class on friday, sorry for the mix up.
Sorry folks I mixed up which day I was getting off work from the fire dept and I cant make it to the gym until the 9a.m. class on friday, sorry for the mix up.
Strength: 3,3,3,1,1,1 Shoulder Press
WOD:
Five rounds for time of:
15 Deadlifts 185/135
15 Toes to bar
Core: 50 Floor Sweepers
STRENGTH: 3×3 Snatch Pull
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20″ box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.
Post time to comments.
CORE: Tabata GHD Sit up/ Hip Extension
Strength: 3,3,3,1 Split Jerk
WOD:
3 Rounds
12 Box Jumps
10 Bench Press (BW)
8 KB Snatches 53/35#
6 Chest to Bar Pull Ups
4 Thrusters 135/95#
2 deadlift 250/135#
CORE:
30 Plate Sit Ups/ 4 Rounds Tabata Russian Twists
STRENGTH: 5,5,3,3,1 Clean
WOD:
3 rounds
21x Sumo deadlift high pull (95#/65#)
50m Farmers walk (2×53/36# KBs)
10x Burpees
50m Farmers walk
CORE: 30 Floor Wipers/ 50 Sit Ups
Strength: 5,3,1 Front Squat
WOD:
20 Back Squat 225/135#
40 Toes to Bar
60 KB Swings 70/53/35#
Core: 40 Russian Twists
Strength: 3×3 Deadlift
WOD:
Max rounds in 12 minutes
5x L pull-ups
10x Burpees
15x Double unders
CORE: 50 Toes to Bar
Strength: 5,5,3,3 Reps Hang Snatch
WOD:
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
CORE: 30 Half Moons/30 Hollow Rocks
Strength: 3×3 Shoulder Press
WOD:
3 rounds
Sprint 50m
12x Burpees
7x Thrusters (135#/95#)
CORE: Tabata GHD Sit Up/ Hip Extension
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com