Wednesday 07.30.2014

Back Squat

x5x3 add 5# from last time

then..

21-15-9

(155/115)

8 Deadlifts

7 Cleans

6 Snatches

8 Pull ups

7 C2B pull ups

6 bar muscle ups

6-5-4, 6-5-4. 4,3,2, 4,3,2

10 min cut-off

timmm

McKenzie broke her foot and still she came in and did modified hang power cleans.  Then a workout with rowing, push presses (modified) and pull ups.  What is your excuse for not showing up?

 

Friday 07.25.2014

*Remember The Classics are tonight at Millard Central Middle School at 6pm.  So come out and have some fun!

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Karen Wattier getting after those rope climbs during the 1st day of events!

Thanks Addi K for the photo

 

Snatch Pull + Hang Power Snatch + Overhead Squat

15 min to work up to a tough single of the complex

then…

80 v-ups for time

every time you break you must perform 5 burpees

 

 

Wednesday 07.23.2014

Spend the first 20min on gymnastics work

then…

“DT”

12 Deadlifts (155/110)

9 Hang Power Cleans (155/110)

6 Push Jerks (155/110)

5 rounds

DT-th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday 07.21.2014

Back Squat

x5x3 add 5# from last time

then…

Accumulate 3 min Handstand hold

then..

Accumulate 2 min L sit hold on the pull up bar

then..

Accumulate 3 min Wall Sit

then..

Accumulate 2 min plank

http://media.crossfit.com/cf-video/CrossFitGames09_KyleKasperbauerDarkHorse.mov

Old video of Kyle Kasperbauer preparing for the CrossFit Games.  Good luck to him and Karen Wattier from CrossFit Omaha at the CrossFit Games!