Double unders, HSPU, Tire flips

30 seconds on 30 seconds off for 12 min

Double unders

HSPU

Tire flips

*score total reps

AWOD: (instead of wod)

EMOM for 8: PC+2FS+Jerk @70% clean

EMOM for 4: C+J @80%

Rest 5 min

3 x 500m Row all out efforts

R: 2 min/set

Oly class starts tonight at 6:30!

Not sure if this is something you’re interested in or not…well just come try it out and see.  This class is for all levels of CrossFitters.  If you’re done with On Ramp then you’re ready for this class.

800m, Burpees, Wallballs, T2B, Lunges

800m

50 Burpees

50 Wallballs 20/16

800m

50 T2B

50 Lunges

800m

*ff

AWOD: (post wod)

3×10 Good mornings 95/65

3×10 V-ups

Kb Snatch and Pull ups

Front Squat 5-5-5-5-5

compare to 8/6/12

21-15-9

Kb Snatch L 53/35

Kb Snatch R 53/35

Pull ups

AWOD: (instead of 5rm)

Front squat: 1×10 @50%, 2×5 @70%, 2×3 @80%, 3×2 @85%

R:90 seconds/set

*Do C2B Pull ups for wod

Olympic lifting class starting back up Thurs @6:30pm

If you love oly lifting and/or really need to spend some extra time getting better at it then this is the class for you!  This class will meet weekly and you’ll get the most out of it by starting off when it does.  So, if you’re thinking, I’d like to do that class once I’m better at (X).  Don’t wait, just start now and learn as you go with everyone else!  Jeremy and Jessie will be teaching this class and they have amazing technique when it comes to the O-lifts!

No Power Yoga tonight

Ring dips, Cleans, 400m

4 Rounds:

10 Ring dips

10 Cleans 135/95

400m

WOW:

25 Lunges

50 Box jumps 20″

20 Double unders

25 Ring dips

20 K2E

30 Kb Swings 70/53

30 Sit ups

20 Hang squat cleans 95/65

25 Back ext

30 Wallballs

3 Rope climbs

compare to week of 10/8/12

Happy Father’s Day

Rest Day

Happy Father’s Day!  A big thanks to all the dads out there!

400m, Push Press, Sit ups

4 Rounds:

400m

15 Push Press 95/65

30 Sit ups

*Friend Friendly

Post wod skill: Rope climbs

*It’s very helpful to have long socks and tight pants or long shorts.

Yoga today at 10

Deadlifts, T2B, Double Unders

5 Rounds:

7 Deadlifts 225/155

15 Toes to Bar

30 Double Unders

AWOD (post wod)

2 x 15 FR Lunges 135/95

2 x 30 ab mat sit ups

400m, Hang Power Cleans, HSPU

5 Rounds:

400m

10 Hang Power Cleans 95/65

7 HSPU

compare to 4/18/13

AWOD: (post wod)

3×45 sec max rep back squat @50%

*try to get same # as last week

Rkb Swings, Burpee Muscle Ups, Wallballs

Push Press 1-1-1-1-1-1-1

compare to 4/15/13

30 sec on 30 sec off for 12 min:

Rkb Swings 70/53

Burpee Muscle ups

Wallballs 20/16

*score total reps completed

AWOD: (post wod)

Max double unders in 5 min

2 min per side roll out calves

Brigham

I started Crossfit September 2012.  I weighed 210 lbs and thought I was in mediocre shape.  I now weigh 195 lbs and have lost at least 20 lbs of fat and gained more than 5 lbs of muscle-  I have also added at least 10 lbs to all of my lifts.  Over the last 6 months I feel that I have gained a whole new level of physical fitness.  Although it has been hard I have loved every minute of it, the 5:45am classes are my favorite to attend because it starts my day off right.  Nothing can beat the rush I get during and after a crossfit workout, I really feel different when I (which is why I don’t usually) miss a day of working out.

There have been a number of sacrifices I have made to get here.  The first has been the issue of transportation- the fact that I don’t have my own car.  However, in the past months I have learned that this is not really a problem for me.  I have been able to ride my bike, get a ride with another crossfitter, or borrow a friend/roommate’s car; I make it to the gym more often than some members who own cars.