Feb 2 2013
Free Class Today at 11AM – Come try CrossFit, no experience required!
February Beginner’s Classes start Monday at 7AM or 6:30PM – Click Here to Reserve Your Spot
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
30+ Snatches (210/120)
Athletes Complete 30 Reps and then Change the weights, without assistance, to the next level up, until time is finished. Any method of Snatch (Muscle, Power, Squat, Split) may be used as long as the bar is stood all the way up and feet brought back under the hips.
Mens 45lb Bar Configuration: 75: Bar + 15s, 135: Bar + 45s, 165: Bar + 45s + 15s
Women’s 15lb Bar Configuration: 45: Bar + 15s, 75: Bar + 25s + 5.5s, 100: Bar + 25s + 15s + 2.5s
Women’s 45lb Bar Configuration: 45: Bar, 75: Bar + 15s, 100: Bar + 15s + 10s +2.5s, 120: Bar + 15s + 10s + 10s + 2.5s
(Note: Women, for the sake of plates and bars if your Max Snatch is close to or under 100lbs you’ll use a 15lb training bar. Yes the 75lb is going to be 76lbs but I’m not worried because you’re all total badasses!)
Free Class WOD – 11AM
Teams of 3
200 Burpees (3 Working)
150 Plate Squats (45/25 2 Working)
100 Toe 2 Bar (1 Working)
Complete the total amount of reps before moving on. All 3 Can work at the same time on the Burpees, 2 at a time on the Plate Squat, and only 1 teammate at a time on the Toe 2 Bar.