4 x 5 Clean And Jerk

3 Rounds For Time:

10 Bench Press, 45/80k

20 Pullups

400m Run

Beginner: Clean and Jerk Progressions 

3 Rounds For time of 10 Bench Press 15k/25k., 20 Inverted Rows, 400M Run

New Schedule today. 2 evening classes…445 and 545 also 630 beginner.

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (20k/35k)
2 minutes of wall balls for reps (20/14# 10 ft high)
1 minute of Handstand Push-ups for reps

Beginners:

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (12/18)
3 minutes of hang squat snatches for reps (15k/20k)
2 minutes of wall balls for reps (20/14# 8 ft high)
1 minute of box HSPU for reps

CrossFit Endurance:

1:1, 3:2, 5:3, 3:2, 1 (Work:Rest, all in minutes)

5 rounds for time:  5 hanging power snatch (35k/60k), 10 push press, 15 back squats

Beginners:

4 rounds for time:  5 hanging power snatch (15k/20k), 10 push press, 15 back squats

REST

CrossFit Endurance:

20 minute tempo, first 10 minutes at 85%, second 10 minutes at 95%

We will be adding classes starting Nov. 1! New schedule will be as follows: MTWF 5:15, 8:45, noon, 4:45, 5:45, and 6:30 Beginner (MWF). SATURDAY 7am, 8:30am.

10 rounds for time:  10 wall balls (14/20 to 10 ft), 20 butterfly sit ups, 30 double unders

Beginners: 

7 rounds for time:  10 wall balls (8 ft target), 20 butterfly sit ups, 30 single unders

7 x 3 back squat

5 x5 overhead press

Beginners:

5×5 back squat

5×5 overhead press

CrossFit Endurance:

10x200m with 30 seconds rest

We will be adding classes starting Nov. 1! New schedule will be as follows: MTWF 5:15, 8:45, noon, 4:45, 5:45, and 6:30 Beginner (MWF). SATURDAY 7am, 8:30am.

7 ROUNDS FOR TIME:  7 CLEAN AND JERKS (70k/40) & 7 RING DIPS

Beginners:

5 ROUNDS FOR TIME:  5 CLEAN AND JERKS (35k/20k) & 5 BOX DIPS

“Filthy 50″ for time:

50 box jumps (24″), 50 jumping pull ups, 50 kettlebell swings (55/35#), 50 walking lunge steps, 50 knees to elbows, 50 push press (20k), 50 back extensions, 50 wall balls (20# to 10ft/8ft), 50 burpees, 50 double unders.  Must complete 1 exercise before moving on to the next.

Beginners: 

“Dirty 30″ for time:  the same exercises as above w/ 30 repetitions. 

CrossFit Endurance: 

12 minute time trial

Cover as much distance as possible in 12 minutes, 100% effort

3 Rounds for time:10 Back Squats (60k/100k), 10 Deadlifts (70k/115k), 10 GHD Situps, 10 CTB PullUps

Beginners:

3 Rounds for time:10 Back Squats (15/25k), 10 Deadlifts (30k/40k), 10 GHD Situps, 10 PullUps