Strength:
1-1-1-1-1-1-1 Clean
(Full squat)
*Athlete will work up to a 1 RM*
fast payday loans for every one
Metabolic Conditioining:
-7 squat cleans (135/95)
-14 Double Unders
-21 Lateral jumps
Posts tagged Squat Clean
wod
WOD
6 rounds for time:
-6 Squatcleans (135/105)
-10 KB Snatches (70/53)
-8 Burpees
Kylie doing some KB Swings
WOD
5 rounds for time:
-3 burpee box jumps (30/24)
-3 Squatclean & Jerks (205/135)
-3 Burpee Muscle ups
Great job to everyone who competed in this past weekends Htown Throwdown partner competition. Also, congrats to Coach Jeremy and Dale for placing 2nd out of 50 teams!!
WoD
For max load:
Squat Clean 1-1-1-1-1
(10 min. time cap)
Then
aMRaP in 6 minutes:
-1 Thruster (135/95)
-1 Box Jump (24″/20″)
-2 Thruster (135/95)
-2 Box Jump (24″/20″)
-3 Thruster (135/95)
-3 Box Jump (24″/20″)
etc…….
Congrats to Erin Kellog, Lindsay Bower, Laura Netterville, Trent “Dale” Collette, and David Carron on their CrossFit Level 1 Certification this weekend!!
WoD
“Klepto”
4 Rounds for time:
-27 Box Jumps (24″/20″)
-20 Burpees
-11 Squatcleans (145/105)
**30 minute time cap**
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
WoD
Fittest Games 2012 WoD #4
(Amateur Division)
9-7-5 reps for time:
-Squatclean(135/95)
-Push ups (feet on 45 lb. plate)
-Shoulder to OH (135/95)
-Pull-ups
Thomas going as Rx’d with 335 lbs deadlift in a WoD
**ATTENTION**
Due to the increased size of classes over the past month, we will be following a new routine. You will need to show up early to stretch, foam roll, gossip, and whatever else it is that you may do before starting a WoD. Until further notice, classes will start warming up as a group. Example- If you are going to WoD at the 7 am class, you need to show up before 7am to stretch etc… and warm up will start at 7am. If you show up late you will either start the warm-up where the rest of the class is at or you will have to wait for the next class. It is not fair to those who show up on time and have to wait an extra 10 minutes for those running late. If you have any problems with the new system please speak with one of our trainers. We are sorry for any inconvenience but we are trying to make Ragin’ CrossFit as efficient as possible.
Thank You!!!
WoD
**ATTENTION**
Due to the Grand Opening of OLE GLORY CROSSFIT, hours of operation for this Saturday will be 8am-10am. We will be closing the doors at 10am Sharp so be sure to make it to the gym by 9-9:15 if you want to get a WoD in!!!
For Time:
-1 Squat Clean (95/65)
-1 round of Cindy
-2 Squat Cleans(95/65)
-1 round of Cindy
-3 Squat Clean (95/65)
-1 round of Cindy
-4 Squat Cleans(95/65)
-1 round of Cindy
-5 Squat Clean (95/65)
-1 round of Cindy
-6 Squat Cleans(95/65)
-1 round of Cindy
-7 Squat Clean (95/65)
-1 round of Cindy
-8 Squat Cleans(95/65)
-1 round of Cindy
-9 Squat Clean (95/65)
-1 round of Cindy
-10 Squat Cleans(95/65)
-1 round of Cindy
Smalls, Mediums, and Larges are in. This will be the last chance to purchase this design!!
