Sat. 9/21/13
The gym is Closed today. We have 6 Teams competing in the Steve’s Club fundraiser competition at Crossfit BGI, on Haverhill, about 1.5 miles north of 45th. Come on out. Support your iQ familam, and have big fun. See you guys on the set.
Fri. 9/20/13
10min EMOM Clean and Jerk Add wt at your discretion post heaviest load Max Start Wt (135/103) Max increase per round 15lb increments If you fail an attempt drop 10 lbs and stay at that wt for the duration. Form and mechanics are the priority. 3 rounds for time 10 Back Squats 5 BR PP […]
Th. 9/19/13
5 rounds For Load 2 Snatch High Pulls 1 Hang Power Snatch 1 Power Snatch 2 OHS Rest 1-5min b/t rounds Add wt each round Start at 50% of 1Rm Snatch 1 sec hold in landing position and finish position for snatch 3 sec hold in bottom position for OHS. ————————————- Time Permitting 500m Row […]
Wed. 9/18/13
SWod Deadlifts 5×5 ——————– Wod Option 1 5 Rounds 3 MU sub (3 chins & 3 dips)x3 both with 20# chain for mSx 6 DL (275/185) 9 HSPU – 1 AB mat ok for woman ———————————————————– Wod Option 2 4 Rounds 10 DB PP (55/40) 10 Cal Row 10 KB GTO (32/24) 10 per leg […]