Good Friday Schedule - 5 AM and 3:30 PM Only

Saturday May 3rd from 3-6 pm.  Jumpropeology Clinic at CrossFit Timoro

Register Here!

 

MEMORIAL DAY - THE MURPH CHALLENGE!

Get signed up today @ http://themurphchallenge.com/


Run/Pull-ups/Push-ups/Squats

5 rounds for time of:
Run 400m
3 rds of "Cindy"

36 days until The Murph Challlenge - are you ready?

 

 

Strength Benchmark #2 - REDO

Strength Benchmark #2 - REDO

Lift 1: Squat (any variety)

Lift 2: Clean

Establish a 1 RM for one or both lifts.  Record all warm-up sets and 1 rep attempts.  You will follow the same rep scheme when we revisit this benchmark in 3 months.

Compare to Friday, January 17 2014

PSn/OHBarbellWalkingLunge

Power Snatch 3-3-3+, up to (155/105), do 10 walking lunge steps after each.

21-15-9
Power Snatch (115/75)
OH barbell Walking Lunge (115/75)

Chipper

For time:
Row 750m
50 Plate Facing Burpees
40 Pull-ups
30 Hand Release Push-ups
20 Box Step Ups (ea.) (24/20)
10 Hand Stand Push-ups
5 Muscle Ups

PPress/AbMat

Skill Work:
Push Press - Dip, Drive

For time:
75 Push Press (95/65)
EMOTM 20 AbMat Sit-ups

Start with AbMat Sit-ups.  These are push press, not push jerk.

FS/DU

3-3-3 Front Squats up to (250/175), complete 15 double unders after each set.

5 rounds for time of:
10 Front Squats (135/95)
30 Double Unders


Helen

"Helen"
3 rounds for time of:
Run 400m
21 Kettlebell Swings (55/35)
12 Pull-ups

Compare to Thursday, June 6 2013.

"Spring Fever"

Spring is here and it is time to plant some seeds.  See you in class!

StrictPull-up/BS/BoxJump/AltKBSn

3 rounds for time of:

10 Strict Pull-ups
15 Back Squats (225/155)
20 Box Jumps (24/20)
25 Alternating Kettlebell Snatches (55/35)

HangPCln/HRPush-up

21-15-9
Hang Power Clean (135/95)
Hand Release Push-ups

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