The winner is Dan H
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The Barbell/Olympic Weightlifting Club is expanding its times! In addition to the early morning classes, there are now classes available on Tuesdays and Thursdays afternoons at 4pm and Sundays at 11am. Get some help from Oly Coach Lacey with your snatch, clean or jerk technique or just show up and lift some weight!
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Warm up 3 Rounds 6 Back Extensions 30 Single-Unders Workout 17.1 For time: 10 Dumbbell Snatch 15 Burpee Box Jump Over 20 Dumbbell Snatch 15 Burpee Box Jump Over 30 Dumbbell Snatch 15 Burpee Box Jump Over 40 Dumbbell Snatch 15 Burpee Box Jump Over 50 Dumbbell Snatch 15 Burpee Box Jump Over Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box Time cap: 20 minutes Recovery 3 Rounds 15 KB Swings 15 Wallballs Warm up 3 Rounds 100ft Lateral Wall Ball Toss 10 Box Jumps 5 Rounds 10 Horizontal Kettlebell Swing @ 33% snatch 20 Kettlebell Swing (same kettlebell) 30 Horizontal Box Jumps Recovery 2 Rounds 400 Meter Run 500 Meter Row  Warm up 42-30-18 Air Squats 600-400-200ft Run Alpine 6 rounds 45 seconds max calories Assault Bike 45 seconds max Pistol Recovery 500 Meter Row then: 5 Rounds 10 KB Swings 10 Box Jumps This is dated information (2011), but just gives me a pause every time I read it.  2/18
Alpine 6 rounds 45 seconds max calories Assault Bike 45 seconds max Pistol 2/19 5 Rounds 10 Horizontal Kettlebell Swing @ 33% snatch 20 Kettlebell Swing (same kettlebell) 30 Horizontal Box Jumps 2/20 Open Workout 17.1 For time: 10 Dumbbell Snatch 15 Burpee Box Jump Over 20 Dumbbell Snatch 15 Burpee Box Jump Over 30 Dumbbell Snatch 15 Burpee Box Jump Over 40 Dumbbell Snatch 15 Burpee Box Jump Over 50 Dumbbell Snatch 15 Burpee Box Jump Over Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes 2/21 1 Rep Max Find your 1 rep max Split Jerk at least 7 reps must be over 90% Compare to 8/9/2017 2/22 Ned 7 rounds for time of: 11 body-weight Back Squat 1,000-meter Row 2/23 CrossFit Open 18.1 2/24 20 minute AMRAP 5 Atlas Stone Clean 50 ft Atlas Stone Carry 10 Evil Wheel 50 ft Atlas Stone Carry  U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
"Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters Recovery 2 Rounds 10 Box Jumps 10 KB Swings 10 Wallballs 10 Burpees 2/15 Warm up400-300-200 Run 20-15-10 Pushups The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Recovery 2 Rounds 10 Burpees 15 Situps 20 Air Squats H.P. Lovecraft + Billy Joel Mashup
Warm up 21-15-9Band Y Pull Air Squats Just One Move 30 Dumbbell Thruster @ 30% each Recovery 10-1 GHD Raises 1-10 Shoulder Press  |
