Warmup
500 m row
3 rounds
10 hand cleans 45/35
10 presses 45/35
10 front squats 45/35
2 min rest
Wod
12 handstand push-ups
15 reps back squats 205/145
20 burpees
9 handstand push-ups
18 front squats 185/125
20 burpees
6 handstand push-ups
21overhead squats 135/95
20 burpees
Open gym 2-3
**workout will be at Red Hills CrossFit. The event begins at 10:00 am and goes until 2:00 pm. There will be food and drink vendors, so come by and support one our local games athletes.
https://www.facebook.com/events/766596943519375??ti=ia
***Saturdays Wod will be at Redhills CrossFit, **
Warmup
50 doubleunders
3 rounds
10 Pull-ups
10 push-ups
10 squats
2 min rest
Wod
“DT”
5 rounds 155/105
12 deadlifts
9 hang power cleans
6 push jerks
Warmup
400 m run
3 rounds
10 power cleans
10 push jerk
10 box steps
2 min
Rest
Wod
For time:
8 deadlifts 275/195
40 sit-ups
80 double-unders
4 rope climbs/pull-ups
80 wall-ball shots 20/14
4 rope climbs/pull-ups
80 double-unders
40 sit-ups
8 deadlifts 275/195
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
OHS
5-5-3-3-3-1-1-1-1-1
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 squat cleans
10 lunges
2 min rest
Wod
“Tabata something else”
-pull-ups
-push-ups
-sit-ups
-squats
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American kb swings 35/25
10 push-ups
2 min rest
Wod
5 rounds
1000m row
3 min rest
Record slowest and fastest times
Rest day
Gym closed, see you Monday
In teams of two
Each will perform one at a time
-100 double unders
-80 wallball shots 20/14
-60 shoulder to overhead 95/65
-40 box jump overs 24/20
-20 muscle ups/chest to bar
30 min time cap