Thursday, October 30, 2014

10/31/14

Happy 3rd Anniversary to Big Blue CrossFit! I can't believe it has been 3 years. Thank you to all of our current and former members and coaches. 
1. Pause close grip bench press: find your 1-3 RM
*2 sec pause at your chest*
*10:00 cap*

 2. WOD

 How many rounds/reps can you complete in 10:00?
8 slams (25/15)
10 dips
20 sit-ups

 Post load and score to comments:

 Snatch American Record
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4 comments:

  1. UnknownOctober 31, 2014 at 10:11 AM

    175#
    5rds + 7 rx

    ReplyDelete
  2. UnknownOctober 31, 2014 at 2:49 PM

    235#
    10 rds + 8 rx

    ReplyDelete
  3. dnlOctober 31, 2014 at 3:15 PM

    100#; 6 rds + 7 reps (push ups instead of dips)

    ReplyDelete
  4. RalphNovember 1, 2014 at 4:51 PM

    November 1st

    Bear complex workout

    65/75/85/95/115 14:27

    Abs and biceps various exercises

    Hope to meet you again zak I heard you left

    ReplyDelete

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