Weekly CrossFit Workouts Dec 24-28th

Weekly CrossFit Workouts Dec 24-28th

Monday

CLOSED

 

Tuesday

CLOSED

 

Wednesday

Opening late.  No 5:15am/6:15am/7:15am.  Open all other class times

“Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

Thursday

Closing early after the 5:15pm class

“Death By” Snatch

With a continuously running clock perform:

1 Snatch, 45 lbs in the first 1 min,

1 Snatch, 55 lbs in the second 1 min

1 Snatch, 65 lbs in the third 1 min ...

Continuing this for as long as you are able.

-then-

3 rounds for time of:

Run, 800 m

50 Box Jumps, 24/20 in

 

Friday

Open for the following hours: 5:15am/6:15am/3:15pm/4:15pm.  5:15pm is a workout with coach Mike, if you're not proficient in the below movements try to come into one of the other classes or you'll do a different "death by" exercise.

“Death By” Clean

With a continuously running clock perform:

1 Clean, pick load in the first 1 min

1 Clean, pick load + 10 lbs in the second 1 min

1 Clean, pick load + 20 lbs in the third 1 min ...

Continuing this for as long as you are able.

-then-

“Death By” Deadlift

With a continuously running clock perform:

1 Deadlift, pick load in the first 1 min

1 Deadlift, pick load + 10 lbs in the second 1 min

1 Deadlift, pick load + 20 lbs in the thrid 1 min ...

Continuing this for as long as you are able.

 

Saturday

Team Workout 9am

 

Sunday

Rowing Club – Reserve space on Zen Planner



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