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Saturday 08.19.2017

NO CLASS TODAY

Feel free to join Pittsburg law enforcement academy in their fundraising work out at 9am for $7. If you're hungry and want a shirt in addition to the workout, it's $30. 

 

 

Friday 08.18.2017

REST or make up a WOD you missed this week.

Thursday 08.17.2016

"Nasty Girls"

 

3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 135/95 lb Hang power cleans, 10 reps

 

Wednesday 08.16.2017

2 rounds:
In 3 minutes perform:
400m Run
Max Burpees
Rest 1 minute
In 3 minutes perform:
400m Run
Max Russian Kettlebell Swings (53/35)
Rest 1 minute
In 3 minutes perform:
400m Run
Max calories on C2 Rower

Tuesday 08.15.2017

As Many Rounds As Possible in 7 minutes:
Power Snatch (115/85)
EMOM 7 Wallball Shots (30/20)
*Wallball shots begin on minute 0:00
Courtesy of Coach Bergeron

then
Snatch for load:
6x3
*Touch 'N' Go reps

Monday 08.14.2017

10 minute AMRAP:
10/7 Cal row
5 Hand release push-ups
10 push press (115/80)
Courtesy of Crossfit Linchpin

Friday 08.11.2017

REST or make up a WOD you missed from this week.

Thursday 08.09.2017

"Baseline"

For time:
400M row
40 air squats
30 sit -ups
20 push-ups
10 pull-ups

Wednesday 08.08.2017

Split Jerk for load:
 #1: 7 reps @ 40%
 #2: 6 reps @ 50%
 #3: 5 reps @ 60%
 #4: 4 reps @ 70%
 #5: 3 reps @ 80%
 #6: 2 reps @ 90%
 #7: 1 rep @ 100%

Tuesday 08.08.2017

21-15-9
Squat Cleans (135/95)
Box Jumps (24/20)
Dumbbell Shoulder to Overhead (35/25)