165 W Chicago St.
Coldwater, MI 49036
Good Friday Schedule - 5 AM and 3:30 PM OnlySaturday May 3rd from 3-6 pm. Jumpropeology Clinic at CrossFit Timoro
MEMORIAL DAY - THE MURPH CHALLENGE!Get signed up today @ http://themurphchallenge.com/
5 rounds for time of: Run 400m 3 rds of "Cindy"
36 days until The Murph Challlenge - are you ready?
Strength Benchmark #2 - REDOLift 1: Squat (any variety)Lift 2: CleanEstablish 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
Power Snatch 3-3-3+, up to (155/105), do 10 walking lunge steps after each.21-15-9Power Snatch (115/75)OH barbell Walking Lunge (115/75)
For time:Row 750m50 Plate Facing Burpees40 Pull-ups30 Hand Release Push-ups20 Box Step Ups (ea.) (24/20)10 Hand Stand Push-ups5 Muscle Ups
Skill Work:Push Press - Dip, DriveFor time:75 Push Press (95/65) EMOTM 20 AbMat Sit-upsStart with AbMat Sit-ups. These are push press, not push jerk.
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"3 rounds for time of:Run 400m21 Kettlebell Swings (55/35)12 Pull-ups
Compare to Thursday, June 6 2013.
Spring is here and it is time to plant some seeds. See you in class!
3 rounds for time of:
10 Strict Pull-ups15 Back Squats (225/155)20 Box Jumps (24/20)25 Alternating Kettlebell Snatches (55/35)
21-15-9Hang Power Clean (135/95)Hand Release Push-ups
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - email@example.com
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