Month: July 2014

STRENGTH: Dead Lift 5-4-4-3-3-3-2-2-2-1-1-1-1 65%-70%-75%-80%-90% WOD: 15 Min AMRAP 100 Meter Run 10 Pull-ups 5 Over Head Squats 135#/95#

STRENGTH: Dead Lift 5-4-4-3-3-3-2-2-2-1-1-1-1 65%-70%-75%-80%-90% WOD: 15 Min AMRAP 100 Meter Run 10 Pull-ups 5 Over Head Squats 135#/95#

STRENGTH: 20 Min of Snatch Work Work on Speed through the middle WOD: 10 Rounds for Time 1 Muscle Up 3 Deadlifts 225#/135# 20

STRENGTH: 20 Min of Snatch Work Work on Speed through the middle WOD: 10 Rounds for Time 1 Muscle Up 3 Deadlifts 225#/135# 20

  STRENGTH: Bench Press 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 65%-70%-75%-80%-90% WOD: 12 Min Amrap 8 Back Squats 135#/95# 10 Shoulder to Over Head 135#/95# 12 Burpees Over the

STRENGTH: Clean 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 65%70%-75%-80%-90% WOD: 800m Run 50 Double Unders 50 Pullups 50 Push Ups 50 Double Unders 800m Run

STRENGTH: Front Squat 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 65%-70%-75%-80%-90% WOD 3 Rounds for time: 25 box jumps 24″/20″ 25 wall ball  20#/14# 15 ground or overhead 115#/75#

Sorry guys but gym is open 10-11 only this morning for Buddy WOD!! Head to Strong Point Crossfit to watch our members Kelley and

STRENGTH: Push Press 5-5-5-2-2-2-2-2 60%~85% WOD: 21 Front Squats 135#/95# 7 bar muscle ups 15 Front Squats 185#/125# 5 bar muscle ups 9 Front

Strength: Bench Press 5-5-5-2-2-2-2-2 65% – 85% WOD: 3 Rounds For Yime 55 Double Unders 10 Thrusters(115/75) 10 Burpees Over the Bar