CrossFit Tri-Cities http://www.tricitiescrossfit.com Building a STRONG Community Tue, 21 May 2013 02:00:11 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Tuesday http://www.tricitiescrossfit.com/2013/05/20/tuesday-153/ http://www.tricitiescrossfit.com/2013/05/20/tuesday-153/#comments Tue, 21 May 2013 02:00:11 +0000 APollock http://www.tricitiescrossfit.com/?p=6469

STRENGTH/SKILL

5 Rounds

5x Push Press

5x Pendlay Rows

2-1-2-1-2-1 Weighted box jump 24/20

CONDITIONING

3 Rounds

3min AMRAP

5x STOH 115/95

5x Burpees

30x Double Unders

AUXILIARY

2-3 rnds

3x TGU

20/20/20 LBC

30/30/30 Plank Complex

Click here to your spot in any of our classes!

]]> http://www.tricitiescrossfit.com/2013/05/20/tuesday-153/feed/ 0 Monday http://www.tricitiescrossfit.com/2013/05/19/monday-145/ http://www.tricitiescrossfit.com/2013/05/19/monday-145/#comments Mon, 20 May 2013 02:25:38 +0000 APollock http://www.tricitiescrossfit.com/?p=6467 SONY DSC

STRENGTH

Front Squat

1×8@ 70%

1×5@ 75%

2×5@ 80%

2×3 @ 85%

CONDITIONING

5 Rounds

Run 200m

20 Step ups 24/18 115/75 (Front Rack)

15x KB Swings 55/35

AUXILIARY

Foam Roll

Hips/ITB

Back/Lats

]]> http://www.tricitiescrossfit.com/2013/05/19/monday-145/feed/ 0 Saturday http://www.tricitiescrossfit.com/2013/05/18/saturday-100/ http://www.tricitiescrossfit.com/2013/05/18/saturday-100/#comments Sat, 18 May 2013 13:02:01 +0000 APollock http://www.tricitiescrossfit.com/?p=6463

Conditioning

In Teams of 2

40x Back Squats 135/95

50x Pull Ups

40x Shoulder to Overhead 95/65

50x Push Ups

40x Deadlifts 135/95

50x Box Jumps

40x Power Cleans 95/65

50x Ring Dips

40x Front Squats 135/95

50x Burpees

Run 800m

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