This Saturday CrossFit Blackbox is hosting a fund raiser for Colleen’s trip to the CrossFit games. If you get a chance, please swing by their box and support a local athelete. It will run from 9-2 at their Gaines St location.
Warmup
400 m run
3 rounds
10 med ball …
Warmup
Fish game
3 rounds
10 box step ups 24/20
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Back squats
5-5-3-3-3-1-1-1-1-1
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 Min rest
Wod
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Warmup
50 double unders
“Burgener warmup”
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblet squats
2 min rest
Wod
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings 53/35
25 sit-ups
Open gym
2-3
In teams of 2, for time
30 power cleans 135/105(each) break up as needed
30 Box Jump Overs 20 (each) breakup as needed
30 Team Burpees in unison
30 calories each on the ERG (each)
Team mile run
Warmup
400 m run
3 rounds
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
30 min EMOM
1 squat clean
50 doubleunders
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 presses 45/35
2 min rest
Wod
5 rounds
10 SDLHP 95/75
10 ring dips
Warmup
500 m row
3 rounds
10 ring rows
10 lunges
10 sec bottom of squat hold
2 min rest
Wod
Front squat
3-3-3-3-3