crossfit_admin – Page 231

Articles posted by crossfit_admin (Page 231)

Friday 11-23-18

Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest

“Gwen”

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for …

Closed for Thanksgiving

Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest

Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

Warmup
400m run
3 rounds
10 thrusters 45/35
10 ring rows
10 10 push press 45/35
2 min rest

Wod
15 min AMRAP
250-meter row
10 push presses 135/95
20 sit-ups

Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
Deadlift 5-5-5-5-5

Open gym 2-3

Wod dice, come help put together our wod.

Warmup
400m run
3 rounds
10 jumping jacks
10 walking lunges
10 sec bottom of squat hold
2 min rest

Wod
42-30-18
Wall-ball shots 20/14
sit-ups

50 double unders
3 rounds
10 push ups
10 situps
10 squats
2 min rest

Wod
20 minute AMRAP
Run 400 meters
10 power snatches 95/65
10 pull-ups
10 power cleans 95/65

Warmup
500m row
3 rounds
10 power snatch 45/35
10 ring rows
10 power cleans 45/35
2 min rest

Wod
Back squat
5-5-5-5-5