Cross your fingers, this will be the last week we only offer classes at Shively. To get in the habit of signing up for classes online - please log in to our online system and sign up for either the 5AM or 11AM CrossFit at Shively. We will treat this as a trial run before our doors open at our new facility on Monday, Feb. 2nd.
Let me know if you have any questions!!
1. Front squat: find your 5RM
*Bar must start on the ground. You can't start from the rack*
2. WOD
Tabata scissor jumps
Rest 1:00
Tabata toes-to-bar
3. Finisher
Wall sit 1X max time
*Hold weight on your lap if you can*
Post load, score, and time to comments:
This week at BBCF:
Tuesday
Strength: snatch
WOD: snatch pull, broad jumps
Wednesday
WOD: Annie
Thursday
Strength: clean + jerk complex
WOD: G2O, pushups, squats, pullups
Friday
Strength: push press
WOD: upperbody circuit
FS- 130#
ReplyDeleteScissor- 14
T2B- 5
Wall Sit- 2:00 with 10kg plate
245#
ReplyDeleteSJs- 16
T2B- 4
Wall Sit 1:00 with green sandbag
150#
ReplyDeleteSJs- 13
HKR- 6
Wall sit: 1:10 with 15lb SB
145#
ReplyDeleteSJ-9
HKR-4
Wall sit-1:00
chenlili20150603
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