Mon. 9/2/13
“Hotshots 19” 6 Rounds 30 Air Squats 19 Power Clean (135/103) 7 Strict Pull Ups 400m Run
Sat. 8/31/13
Today is a fundraiser. Any donation is appreciated. A friend, fellow crossfitter, and box owner was killed earlier this month. He leaves behind a wife and two young children, a son and daughter. All proceeds will be donated on behalf of the iQ family. Your support, again, is greatly appreciated. Rich’s signature move – The […]
Fri. 8/30/13
1 1/4 Front Squats 5×5 —————————- On A Continuous Clock 70th Run 3 Rope Climbs 20′ 5 Burpee C2B Pull Ups 200m Run 2 Rope Climbs 5 Burpee C2B Pull Ups I-Run 1 Rope Climb 5 Burpee C2B Pull Ups Then 3 Rounds 5 KB Snatch per side (24/16) 10 KB GTO (24/16) 5 KB […]
Th. 8/29/13
Power Clean 3-3-2-2-2-1-1-1-1 find 1Rm ——————————————- Hang Power Clean 10@50% 10@60% 5@70% 5@80% ——————————————- 3 Rounds 10 dips (20#chain/BW) 10 push ups 10 per leg lunging squat jumps 10 squats jumps All jumps are prisoner jumps- hands clasped behind head