Friday the 27th of July, 2012

On your mark...

Power Clean 5-5-5-5-5+ (45-55-65-75-85%)

Rest as needed

21-15-9 reps of:
Power clean (135/93)
Ring dips


Sprintervals! is coming….

This Sunday is our One Year Anniversary Party at CrossFit A1A!
Join us at 11am for a WOD followed by a BBQ.
Everyone is invited and welcome!

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12 Responses to “Friday the 27th of July, 2012”

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  • PANOS says:

    Nolan and Grace get a penalty for foot foul.

  • joseph says:

    The last couple of weeks has been rough with out of town guests. I have been doing some running and climbing and body weight work. But I haven’t logged it here.

    I am back on my 5-3-1 program, but I am really looking forward to the sprintervals.

    7.7 mile walk through the city.

    Warm Up x3
    22kg kb swings (overhead) x10
    10 hand clap push ups

    superset with dead hand wide grip pull ups x10x5

    Bench Press
    superset with 60# db row 10×5

    3 rounds NFT
    20# DB front raise x10
    20# DB lateral raise x10
    54# KB swing overhead x10
    35# Russian Twist x 30
    one armed push up x4/side
    one armed pull up 54# assistance x4/side

    Foam roll x 5 minutes
    Stretch x 10 minutes

  • DM says:

    Eye of the Liger.

  • PANOS says:

    Whats with the wrist wraps Nolan?
    Oh, it must be for his muscle-up training. What a stud.

  • Joey says:

    That kid (who happens to be mine) is a rockstar, even if his feet are over the line.

    When are we starting to deadlift again?

  • chad m says:

    totally healthy, totally normal

  • K-Roc says:

    0900 – This Power Cub will be having a dynamic lower body day tomorrow for anyone interesting in building EXPLOSIVE POWERFUL Deadlifts and Squats!

  • eva says:

    joey- i don’t think you and bianca combined could breed anything less than a rockstar.

  • Chad m says:

    Can I wear your power shorts?

  • K-Roc says:

    Son, you couldn’t fill my power shorts.

  • K-Roc says:

    But I can provide you with the tools to one day come close.

  • Bianca says:

    Great class!!! Creative programming Pete. They liked a lot.

    Nolan does ROCK!!! What a special spirit! Thank you for embracing him 305!!! Btw… I Told Pete earlier that I did call him out on the false start!!! ( just for the record:) I missed Graces foot fault tho!
    K-roc… I need major squat help!!! Lets talk.