Snatch 3 sets of 2 reps up to 85% 5 Sets 10 KB Swings 15 Burpees 20 Pullups Rest 2 min *Record each set individually
Archive for the ‘CrossFit Vernon’ category
070212
February 7th, 2012
Press 10×3 3 Rounds 20 Wallball 15 Pushups 10 Strict Chin ups
060212
February 6th, 2012
Squat for a heavy single 50 Overhead walking lunge 10 Toes to bar 40 Overhead walking lunge 10 Toes to bar 30 Overhead walking lunge 10 Toes to bar 20 Overhead walking lunge 10 Toes to bar 10 Overhead walking lunge 10 Toes to bar
030212
February 3rd, 2012
Reminder we are only open from 6:00AM – 8:00AM Today. Deadlift to heavy 3 5 Rounds for time 10 Deadlift 20 KB Swing 30 Situps
020212
February 2nd, 2012
Front Squat 3×5 5 Rounds 5 Push Jerk 10 Burpees 100′ shuttle run
010212
February 1st, 2012
Overhead Squat for 1RM 2 min clean and jerk 1 min rest 2 min burpee pull up 1 min rest X3 rds
310112
January 31st, 2012
Snatch 3 sets of 2 reps Every 2 minutes for 20 minutes perform 5 KB snatch R. arm 5 KB snatch L. arm 10 Goblet Squats 5 Strict Pullups 5 Ring Pushups
300112
January 30th, 2012
Squat 3×5 For time: 100′ Overhead Walking lunge 50 Pushups 50 Double unders 25 Knees to elbows 5 Rope climb 50 KB Swings 25 Overhead squats 25 L-pull-ups 50 Sit-ups
270112
January 27th, 2012
Good Mornings 3×5 1-10 Front Squats 10-1 Strict Pullups
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- The CrossFit Games Open 08/02/2012REGISTER NOW! Write a quick comment […]admin
- 070212 07/02/2012Press 10×3 3 Rounds 20 Wallball 15 Pushups 10 Strict Chin ups Write a quick comment […]admin
- 060212 06/02/2012Squat for a heavy single 50 Overhead walking lunge 10 Toes to bar 40 Overhead walking lunge 10 Toes to bar 30 Overhead walking lunge 10 Toes to bar 20 Overhead walking lunge 10 Toes to bar 10 Overhead walking lunge 10 Toes to bar Write a quick comment […]admin
- 030212 03/02/2012Reminder we are only open from 6:00AM – 8:00AM Today. Deadlift to heavy 3 5 Rounds for time 10 Deadlift 20 KB Swing 30 Situps Write a quick comment […]admin
- 020212 02/02/2012Front Squat 3×5 5 Rounds 5 Push Jerk 10 Burpees 100′ shuttle run Write a quick comment […]admin
- 010212 01/02/2012Overhead Squat for 1RM 2 min clean and jerk 1 min rest 2 min burpee pull up 1 min rest X3 rds Write a quick comment […]admin
- 310112 31/01/2012Snatch 3 sets of 2 reps Every 2 minutes for 20 minutes perform 5 KB snatch R. arm 5 KB snatch L. arm 10 Goblet Squats 5 Strict Pullups 5 Ring Pushups Write a quick comment […]admin
- 300112 30/01/2012Squat 3×5 For time: 100′ Overhead Walking lunge 50 Pushups 50 Double unders 25 Knees to elbows 5 Rope climb 50 KB Swings 25 Overhead squats 25 L-pull-ups 50 Sit-ups Write a quick comment […]admin
- 270112 27/01/2012Good Mornings 3×5 1-10 Front Squats 10-1 Strict Pullups Write a quick comment […]admin
- 260112 26/01/20121) Work to a 1RM Clean and Jerk 2) Every minute on the minute for 10 minutes perform 2 cleans and 1 jerk at ~80% of today’s best weight 3) 30 kb swings 30 goblet squats 30 pull ups 30 wall ball Write a quick comment […]admin