11.10.13

Death By Power Clean
For 15 Minutes
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three Etc
Men:  155 lbs.
Women:  105 lbs.
Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed.

Saturday, November 9, 2013

Wise Guys (CFNE)
Teams of 3 (one working, two resting)
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration.


If it hits the ground, whole team does 10 Burpees.

   Jessica

11.08.13

Heartbreak Kid

3 rounds of:

10 Front Squats (185, 135#)

20 KB High Pulls

50 Double Unders

Front squats taken from the ground

KS_20 RM power clean #135

http://www.youtube.com/v/bocWcY90F2Q?version=3&autohide=1&feature=share&autohide=1&showinfo=1&attribution_tag=F8iKXRDEI856YCKuAXFKsA&autoplay=1

The River Styx
1000m Row
-then-
21-15-9
Kettlebell Swings (70, 53#)

Burpees

                                                                                                 Chris.

11.06.2013

Clean Complex
5 sets of:
1 Power Clean
2 Front Squats
1 Jerk

Post loads to comments

AMRAP 15 (As Many Rounds As Possible In 15 Minutes)

9 Deadlifts (155, 105#)

12 Hand Release Push-ups

15 Box Jumps (24, 20″)
(CFNE)

AJ

11.04.2013

Nightcrawling
30 Overhead Squats (95, 65#)
30 Windshield Wipers
20 Power Snatches (95, 65#)
20 Windshield Wipers
10 Squat Snatches (95, 65#)
10 Windshield Wipers

WE ARE SO "THANKFUL" FOR AN AMAZING MONTH OF CrossFit Release!  Let's come together to celebrate during this holiday season!

Who: CrossFit Release

What: Paleo potluck and drinks too of course!

Where: HOA outdoor patio

When: Friday, November 15th @ 7PM

Why: You guys are awesome!

11.3.13

Unkown

10 Thrusters(95,65)

300 Meter Row

3 RFT (Rounds for Time)

8am class at the MVC gym!

11.02.2013

Biggin
6 rounds of:
400m Run
20 Burpees
20 Bent over rows (45,33)

November 1, 2013 (CFNE)

Snatch:

5×1 3 Position Snatch

1st Position – Hang

2nd Position – At knee

3rd Position – Mid-shin but off the ground

HALLOWEEN CLASSES WILL BE AT 6AM AND NOON!  HAPPY HALLOWEEN.

LOVE.

CROSSFIT RELEASE

10.31.2013

Banzai
AMRAP 10:
15 Wall Balls (20, 14#)
30 Double Unders

Post scores to comments.

10.30.13

Razor's Edge

AMRAP 8 (As Many Rounds As Possible in 8 minutes)

30 Air Squats

30 KBS (53,35)

30 abmat sit ups

6am, noon, and 7 pm classes at the MVC gym!

10.29.2013
Smiling Clown
7 Rounds for Time
7 Front Squats (135,95)
7 Hand Stand Push Ups

10.28.13

Grace
30 Clean & Jerks (135,95)

10.27.13

10 box jumps (24,20)

10 KBS (53,35)

10 push ups

5 RFT

10.26.13

Crossfit Total
Establish...
1RM Backsquat
1RM Strict Press
1RM Deadlift

8am at the MVC parking lot!

10.25.13

100 Burpees for Time