06/10/16: Benching, Box Jumps and Clean and Jerks

TOMORROW!  Spring Fling:  Saturday, June 11th @ 10am:  We will be having our First Annual Spring Fling Partner Competition...afterwards, we'll head to Sonny's Place in Somers.  We plan to be there around 3:30pm, and for $25 you can get 3 hours of unlimited use of all kinds of activities (including 3 go-cart and 1 zipline ride); bring the kids!

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Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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Boot Camp:

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A.)  5X:

10 Push ups

20 Box Jumps (24/20")

B.)  21-15-9:

Calorie Row

KB Swings (16/12kg)

Wallballs (20/14#)

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  5X:

10 Bench Presses w/ 65%

20 Box Jumps (24/20")

B.)  "Gwen":

15-12-9:

Clean and Jerk

Touch and go at floor only.  No dumping.   Even a re-grip off the floor is a foul.  Use same load for each set. Rest as needed between sets.

Compare to: 09/06/15

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  5X:

10 Bench Presses w/ 65%

20 Box Jumps (24/20")

B.)  "Gwen":

15-12-9:

Clean and Jerk

Touch and go at floor only.  No dumping.   Even a re-grip off the floor is a foul.  Use same load for each set. Rest as needed between sets.

Compare to: 09/06/15

 

Post results to comments!

Optional: EWOD/CoreWOD