Monthly Archives: April 2013

April 18th

Skill: Snatch balance/ power snatch

WOD: 12 minute AMRAP
50 wall ball buy in
10 power snatches 135/85
15 box jumps

Morning class did 15 minutes. Emily thought 12 minutes wasn’t long enough. Around the 4 minute mark she regretted her statement.

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April 17th

Skill: split jerk 8×1

WOD: 21-15-9
OHS 75/55
SDHP 75/55
T2B

Buyout: 100 ab mat sit-ups for time

April 15th, 2013

Srength: Dead lift 1×8 2×5 3×3

WOD: 10 rounds for time
15 dead lift 135/105
15 push-ups

Buyout: 3 rounds for time
25 ab mat sit-ups
Lunges down and back.

*good work to the 5 new people who started elements class tonight. It only gets easier.

Fit 1 CrossFit will have a Games competitior

Roy Leedy Owner and Head Trainer at Fit 1 CrossFit will be heading to California In July to compete for Worlds Fittest on Earth in the Masters Division!! 

April 2, 2013

WOD 1: Death by wall ball starting with 5 reps. Increase by 1 rep every minute

WOD 2: 7 minute AMRAP
5 dead lifts
7 hand release push-ups

April 1, 2013

Skill: Split Jerk 8×1

WOD : For Time
20 Back squats 225/135
40 V-ups
60 kb swings (American) 70/53
80 pullups
100 Double unders or 300 singles