Archive for month: July, 2016

A) No Strength or Skill

B) Deck of Cards! 

• Cards are drawn from a standard 52 card deck plus 2 jokers.
• Each card you draw tells you what exercise to do and how many reps you must complete.
• Card values = reps (face cards = 10, Aces = 15). Suits tell which exercise. Hearts = ? Diamonds = ??, Clubs = ???, Spades = ????, Jokers = ?????.
• What do the "?'s" represent?
• Suprise! Show up to find out what moves will be programmed!  

A) Rope Climb and Kipping Practice

B) CrossFit Open 12.3

 18 min AMRAP

• 15 Box Jumps (24/20)
• 12 Push Press (115/75)
• 9 T2B

A) Bench Press

• 3×5
• Set 1: 50 % of 1 RM
• Set 2: 60% of 1 RM
• Set 3: 70% of 1 RM 

B) Strict Press

• 4 x 3
• Set 1: 55% of 1 RM
• Set 2: 65% of 1 RM
• Set 3: 75% of 1 RM

New athletes establish 1 RM of Strict Press 

C) Tabata 24

• Pistol Squat
• Pull Ups
• Burpees
• Toes 2 Bar
• Shuttle Run
• Push Ups
• KB Swings 55/35#
• DU

A) Deadlift

• 5,5,3,3,2,1 work to AHAP

B) For Time: 

9-15-21 of:

• Air Squat
• HSPU
• *2 Muscle ups/ attempts between round

A) Clean Complex

• 5×2 @ 50 – 70% of 1RM Clean
• Clean Pull
• Hang Clean Pull
• Hang Power Clean
• Front Squat 

B) Full Clean

• 1,1,1 AHAP
   

C) 3 Rounds for time

• 4 Deadlifts (185/135)
• 12 Kettlebell Swings (55/35)
• 8 Pull ups