Saturday 2017.07.22
*Reminder*
Barbell Club is at 1100 today.
1000 CrossFit
Working in Teams of 3:
- 27 Thruster Relay (95/65)
- 200m Run Together
- 21 Thruster Relay
- 300m Run Together
- 15 Thruster Relay
- 400m Run Together
- 9 Thruster Relay
Saturday 2017.07.15
*Reminder*
Barbell club is at 1100 today.
1000 CrossFit
“OPT Repeatability Test”
3 rounds at 100% effort:
- Row 250m
- 10 Kettlebell Swings (American @ 70/53)
- 10 Burpees
- 10 Kettlebell Swings
- 10 Burpees
- 10 Kettlebell Swings
- Row 250m
Rest 12 minutes between rounds. Record the time of each effort
Compare to 2014.08.23
Saturday 2017.07.01
0845 Weightlifting
1000 CrossFit
Working in teams of three, for time:
- 75 Synchro Hand-Release Push-ups (2 people working; synchro is locked out in unison at top /w proper hollow body)
- 9 Rope Climbs (OPWAAT)
- 50 Team Sit-ups (all working)
- 800m Run (together)
- 50 Unison High-Five Burpees (all working)
- 9 Rope Climbs (OPWAAT)
- 75 Synchro Wallball (2 people working, synchro is hitting bottom of squat at same time)
Saturday 2017.06.24
0845 Weightlifting
1000 CrossFit
Teams of four:
- Relay style, two rounds: 1 Rope Climb + 200m Sprint + 1 Rope Climb
Immediately into:
- 200 Thrusters (115/75) OPWAAT, EMOM each team is responsible for 15 Burpees (can be done simultaneously, this applies only to the thruster portion of the workout)
Soft 30 minute cap
Saturday 2017.06.10
*Reminder*
The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.
The schedule will be as follows:
| Date | Class Times | Location |
| Tuesday, June 13th | 5:15 PM
6:15PM |
Washington Park on Preston Avenue |
| Wednesday, June 14th | 6:00 AM
9:00 AM 5:15 PM 6:15 PM |
Washington Park on Preston Avenue |
| Thursday, June 15th | 6:00 AM
9:00 AM 5:15 PM 6:15 PM |
Washington Park on Preston Avenue |
| Friday, June 16th | 6:00 AM
9:00 AM 5:15 PM |
Washington Park on Preston Avenue |
| Saturday, June 17th | 9:00 AM | Washington Park on Preston Avenue |
| Sunday, June 18th | Class is cancelled |
Working in Teams of 4:
- 9 Minutes to work up to a cumulative 8RM overhead squat – racks may be used.
3 minutes to clean up, then, two persons working at a time, two plates per team (45/25), two rounds for time:
- 40m Synchro Overhead Plate Walking Lunge
- 600m Run /w plates
- 50 Synchro Burpees Over Plates (open standard perpendicular to plate, TFTOTFL)
- 20 Partner Sit Ups
soft 23 min cap for part 2