02 Dec 2015

1100

Power Snatch (3×10 @70% (Touch and Go))

*Complete a set every minute for 10 mins*

10x250mRow(30secRest) (Time)

10 intervals
250 m Row
30 sec Rest

01 Dec 2015

1100

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:

At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins..

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (115/75)

Chest to Bar

30Nov2015
1100

Metcon (Time)

For time:

30-25-20-15-10

GHD Sit-Ups

Kettlebell Swings (1.5/1)

15:00 Cap

Metcon (Time)

At 15:00

For time:

40-30-20-10

Wallballs (20/14)

20-15-10-5

Burpee Box Jumps (24/20)

27 Nov 15

Classes will continue on Monday the 30th at 1100.

How everyone had a great thanksgiving!

-John

24 Nov 15

1100

Metcon (Time)

For Time:
100 Shoulder to Overhead (135/95)
* Every time the bar is dropped perform 30 Squats *

Courtesy of Crossfit Mayhem

1100 Class

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:
At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.
*We will do this on Monday and Wednesday again this week due to Thanksgiving being on Thursday.

Metcon (Time)

4 rounds:
20 Alt. Dumbbell Snatches (60/35)
20 Burpees

Courtesy of Crossfit Mayhemc

Thanks to those who made it to the elements class last week. I look forward to seeing you next week.

I will post the workouts first thing in the morning and I will coach workouts at 1100.

There may be some classes around 1400 if another coach is available.  It will be posted if able to complete.

Feel free to comment on this site and I will check often.

Thanks again!

John