Thursday

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 2 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

CrossFit Tri-Cities: Spring Paleo Challenge Blog

Snatch Pull:

5-5-5-5 100% of Snatch

5 Rounds
-10 Thrusters 65/45
-10 Sumo Deadlift High Pull 65/45
-400m Run

Saturday

In Teams of 2 complete:

-100 Squat Thusters 95/65
-100 Pullups

-One team member can only be completing the reps while the other runs 400m.
-The person running the 400m must return before the team member completing the thrusters/pullups begins their run.
-Thrusters must be completed before moving on to Pullups.

Tuesday

Bring your outdoor gear!

Hang Clean:

2-2-2-2 85%

5 Rounds:

-5 Thrusters 135/95
-200m Run

Anyone else getting cabin fever from the lack of running?
Also, due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Wednesday

Don't Knock Naps, They Make You Smarter!

Jerk:

3-3-3-3 80%

75 Thrusters for time
-75/50

Wednesday

The "Abdominal Time Waster"

The myths and facts about "abs"

Snatch Push Press:

4-4-4-4

3 Rounds:

-15 Thrusters 95/65 UNBROKEN
-15 Pullups UNBROKEN

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Saturday

In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Score by total combined reps per team.

Thursday

Sinan gets his #270 x 20 rep back squat.

For those of you who don't already know, this is Sinan's last week with us. He's heading back to school, and will be missed. Best of luck to him in his future adventures!

Back Squat:

5-5-5

5 Rounds:

-5 Thrusters 135/95
-10 Burpees

Thursday

Can anyone find what is wrong with this article:
5 Foods you should never ditch when you diet - Healthy Living on Shine

Here's a hint, keep all these things in your nutritional foundation if you don't want improvement.
Unfreakingbelievable.

Thruster:

3-3-3

Three rounds for max reps of:

30 seconds – Thrusters (135/95 lb. or 80-85% of 3-RM)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb.)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

From CrossFit Invictus

Wednesday

Jerk:

3-3-2-2

75 Thrusters:

75/55

Saturday

Free intro to CrossFit workout @ 10am!!!

For the rest of you guys, thanks to Tareyece and Carl's suggestion:

3 Rounds:

-5 Squat Clean to Thruster 135/95
-Run 200m
-25 KB Swings

Wednesday

Jerk:

3-3-3 @ 70% ME
3-3 @ 75% ME

5 Rounds:

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Dead-lift High pulls 95/65

Monday

Danny B in the aftermath of the "Heavy Fractured Helen" Challenge.

Great Job to everyone who participated! Everyone demonstrated a HUGE improvement in overall work capacity and efficiency in comparison to their preliminary effort. Results with our winners will be up this week!

Deadlift:

5-5-5-5-5

Run 400m
-3 Rounds
-15 Thrusters 95/65
-15 Pullups
Run 400m

Thursday

Back Squat:

5-5-5-5-5

Squat Thruster:

-75 Reps @ #75

Compare to 19APR09

Saturday

3 Rounds:

7 Thrusters (135/95)
7 Pullups
7 Burpees