Rick Pobar

TBE CrossFit – CrossFit Metcon (Time) Buy-in: 200 Double-unders Directly into: 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (53/35#)

TBE CrossFit – CrossFit Bench Press (5×5) Metcon (Time) 7RFT 7thrusters 75/55 7pull up 7 Burpee

TBE CrossFit – CrossFit Kettlebell Warm Up 2 (No Measure) 2-3 rounds of 10 each 1 arm KB swing 10 each 1 arm kb dead lift Metcon (AMRAP – Reps) AMRAP 3: 15 Calorie Row 15 Power Cleans (115/85#) Rest… Read more »

TBE CrossFit – CrossFit Warm up Cindy (No Measure) 2-3 rounds 5 pull up 10 push up 15 air squat Metcon (Time) 4 RFT: 5 Ring Muscle-ups/ (or 10pull up &push up) 10 Squat Snatches (115/85#) 15 BJO (24/20″)

Announcements Thanks giving schedule Tuesday-normal hours Wednesday no 7:00pm Thursday-closed, happy thanksgiving Friday – 9:30am open gym 2-6pm;Only Saturday – 10:30am class TBE CrossFit – CrossFit 9:30am class – open gym 2-6pm Metcon (Time) 4 RFT: 25 Calorie Row 25… Read more »

Announcements Thanks giving schedule Tuesday-normal hours Wednesday no 7:00pm Thursday-closed, happy thanksgiving Friday – 9:30am open gym 2-6pm;Only Saturday – 10:30am class TBE CrossFit – CrossFit Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10… Read more »

TBE CrossFit – CrossFit Sumo Deadlift (4×6) Building weight Record your best set Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

TBE CrossFit – CrossFit Metcon (AMRAP – Reps) Team of 2 1 person scoring reps at a time 3 min max cal row Rest 1 min 3 min max shoulder to overhead 05/65 Rest 1 min 3 min max sit… Read more »

TBE CrossFit – CrossFit Kettlebell warm up (No Measure) 2-3 sets 8 clean and jerks each arm Metcon (Time) For time: 30 Pull-ups 30 Front Squats (95/65#) 20 Burpee 20 Front Squats 10 Power Clean and jerk 10 Front Squats

TBE CrossFit – CrossFit General Warm Up 3 (No Measure) 10x10m side shuffle 10 lateral leg swing 10 torso twists each side 20 mountain climbers (forward foot should be even with hands) Bench Press (5×5) 5×5 Increase weight Record your… Read more »