Monthly Archives: January 2012

7 rounds: 2 Clean and Jerk, skills work

Your choice of Benchmark Girl: Amanda, Jackie, Angie, or Helen. Also work on L-sit on paralettes, ring dips and ring rows, and double unders.

Love the people we get to workout with! They are awesome!

One of the WOD’s for Monday: “100 Burpee Donation WOD”. Any burpee allowed- Burpee pullup, Burpee boxjump, Burpees over the bar, and plain ol’ Burpees! We will video! Looking at 9:30am and 5:30pm. The current count is over 7,000. Come on and give a guy and hand!

Help Craig Burke do Burpees

Help www.MetConPhotos.Com and Crossfit Iron City help Craig Burke do the burpees from this FaceBook post: http://www.facebook.com/​photo.php?fbid=365947036752180&​l=5a0bf62554

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4 Rounds: Run 400m, 15 Thrusters (95/65), 15 pullups.

No class this Saturday- Sorry! Regular weightlifting class next Saturday.

WOD-5 ROUNDS: 15 SUMO HI PULLS(75/55), 15 SAUSAGE SLAMS, 10 JERKS (5 EA FOOT)

“What’s Next?” What we have here folks is a chipper. Going foward, backward, kettlebells, pullups, and more! Come by and get the full experience.

5 ROUNDS:

5 P. CLEAN & PUSH PRESS(110/65)
10 WALL BALL
20 BURPEES
40 JUMP ROPE