CrossFit – Fri, Jun 14

CrossFit 5150 – CrossFitMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

CrossFit – Thu, Jun 13

CrossFit 5150 – CrossFitWeightliftingDeadlift (6 x 6 Every 90 sec. for 9 min. (6 sets) * Build to a heavy 6.)MetconMetcon (AMRAP – Reps) 12 min. EMOM (3 Rounds) 40 sec. work/20 sec. rest 1. Push Press 95/65 2. Bike Cals. 3. Front Rack Lunges 4. Bar Over...

CrossFit – Wed, Jun 12

CrossFit 5150 – CrossFitWeightliftingClean Ext. + P. Clean ((60/2 + 3)2, (70/2 + 3)2, 80/2 + 3)2 Push Jerks + 2 Split Jerks (*Start at 50%. Build to a heavy complex.)10 min. EMOMBack Squat (60/4, 70/4, (80/4)3)

CrossFit – Mon, Jun 10

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/2, 70/2, 80/2, 85/2, 90/2, 80/3)MetconMetcon (AMRAP – Rounds and Reps) 15 min. AMRAP 10 T2B 15 Kb SDLHP 2.0/1.5 10 Power Cleans 135/95

CrossFit – Sun, Jun 9

CrossFit 5150 – CrossFitWeightliftingHg. P. Sn. + OHS + Hg. Sn.On the 1:30 x 6 sets (9 min.) Snatch Complex 1 Hang Power Snatch + 1 Overhead squat + 1 Hang Snatch *Start at 60% of your snatch and build weight as form dictates.MetconMetcon (Time)For Time:...