Friday 11-16-12

13 Responses

  1. 0500 POWERLIFTING CLASS (AKA: “BEASTS FROM THE EAST”)

    K/S:
    WEIGHTED BOX STEP UPS, BANDED GOOD MORNINGS, BEADED JUMPROPE, OH WALKING LUNGES…..

    MAX EFFORT BOX SQUAT (20″)….3 SETS AT 90%+ 1RM….

    A/P:
    TRICEP SKULL CRUSHERS TO PRESS, HEAVY REV HYPERS TO MED BALL BACK EXT…..

    FELLOW CROSSFITIANS,
    IF YOU ARE INTERESTED IN BREAKING THRU SOME LOWER BODY OR UPPER BODY PLATEAUS, I HIGHLY RECOMMEND A SHORT 3 WEEK WAVE OF WESTSIDE CONJUGATE SYSTEM….IT/S VERY SIMPLE (BUT NOT EASY) APPROACH AND IT ALLOWS FOR YOUR “SYSTEM” TO RECHARGE SO YOU CAN CONTINUE TO IMPROVE AND WRECK WODS……STOP BY ANYTIME, RD

  2. 300 class

    Chelsea: 11,14,14,13,14 green band c/o 1:03
    Corey 95 rx 1:43 plank hold
    Matt 89 rx
    Heidi 75 thin purple band
    Jav: 13,12,7,7,5 blue c/o 1:20
    Mike C. 138rx
    LaMarre 133rx

  3. 1700

    Peyton 53 Rx
    Joyce 63 RX (13,10,10,10,10,10)
    Daniel P: 53 red band (15, 10,10,11,7)

    1800
    Liz C: 5 rounds 52 PU green band +200m
    phillip 64rx
    Chris C: 56RX, 7rds
    Duga: 72RX, 7rds
    Jos A 400m x5, 43 pu
    Cecy 19 really sad pullups