Strength- Power Clean 3 @ 65% 2 @ 75% 1 @ 85% WOD: 10 Rounds For Time 250 Meter Row Rest 30 seconds rounds 1-5 Rest 1 minute rounds 6-10
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Hero WOD “Jack” AMRAP 20 Minutes 10 Push Press (115/75) 10 Kettlebell Swing (53/35) 10 Box Jumps (24/20″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Open gym 4p.m.- 5 p.m. Any one wanting to do 16.1 for fun (haha!) or needs to be judged can come to this class. Yoga 5p.m.-6 p.m. Open to the public BYOMat 9:15 a.m. CrossFit Kids 10:00 a.m. Adult Class WOD 2 Rounds 3 Minute AMRAP 5 Russian Swings 35/26 10 Burpees Rest 1 minute 3 Minute AMRAP 5 Sit Ups 10 Goblet Squats 35/26 Rest 1 Minute Workout 16.120-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb. WOD 3 rounds for time of: Row, 500 Meter 20 Push Ups Run, 400 Meter WOD: The Heart Pumper 1) 4 Minute EMOM 15 Box Jumps 24/20 Rest 1 Minute 2) 4 Minute EMOM 15 Kettlebell Swings 35/26 Rest 1 Minute 3) 4 Minute EMOM 14 Jumping Lunges There will be no 6 a.m. Classes for the rest of this week only :)
**Strength- 1 Rep Max Power Clean WOD: 4 Rounds For Time 250 Meter Row 20 Wall Ball Sit Ups 20/14 250 Meter Row 20 Kettlebell Sit Ups 35/26 |
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March 2024
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