ATTENTION!!! We will be opening later because of the weather. Expect the doors to open at 10am. No 6am class, or open gym until 10.
Warm Up:
20 Wall Ball
20 Burpees
20 Sit Ups
4 RFT:
10 Deadlifts (135/95)
15 Push Ups
20 Squats
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mmm... blizzards
ReplyDeleteDidn't check my email. I CrossDrove to the gym for 6.
ReplyDeleteWarm up: Jog 5 balcony laps
5 RFT:
1 Sprint around the the balcony
10 Push ups
10 Squats
10 Burpees
10 Sit ups
10:08 Rx
You're an idiot. For future reference... check your email, the web site and the facebook page. Info will be there. Knowledge is power
ReplyDelete4 RFT 10 situps, 15 pushups, 20 squats
ReplyDelete6:04
4:47 RX'd
ReplyDeleteWow Stephen - that's fast!
ReplyDeleteThis am at the Y:
ReplyDelete7 rds @ 70#:
7 hangcleans
7 front squats
7 push presses
3 rds:
4 deadhang pullups
16 17.5# lunges
I'd like to do today's WOD if Stephen would pretty pllleeeeaaase open the damn doors:)
Frank:
ReplyDelete6:57 RX'd
The doors are open Ms. Kirk
ReplyDeleteVisiting Crossfit Knoxville
ReplyDeletePower Clean and Jerk x 3
185,225,245,255,260
4 rft
5 - 255lb Clean Pulls (basically dl with triple ext)
10 Pull up
15 - Rev Hypers w/ 25lbs
250m row
10:03rx
Part 2= WOD
ReplyDeleteRx 3:30
Thanks for opening the gym! I hope we didn't ruin your sledding plans. I also hope everyone stayed safe today!
Back Squat
ReplyDelete185 x 5
185 x 5
185 x 5
Press
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
new 3 rep PR
4:08 Rx, almost unbroken. . .
ReplyDelete