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

SCORES

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

    Squat
    45×10
    95×10
    120×10
    130×10
    140×10
    superset with dead hand wide grip pull ups x10x5

    Bench Press
    45×10
    95×10
    145×5
    165×5
    185×5+2
    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?
    http://youtu.be/8tMxoSLWUfk

  • 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.