Uncategorized – Page 239

Archive by category "Uncategorized" (Page 239)

Wednesday 6-27-18

Warmup
3 rounds
10 pvc shoulder pass throughs
10 sec bottom of squat hold
10 squats
2 min rest

Wod
30 min EMOM
2 overhead squats
** Work up to a heavy double, racks may be used.

Warmup
400m run
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
3 rounds
15-cal. row
12 power snatches 95/65
9 burpees

Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 shoulder presses 45/35
2 min rest

Wod
12 min AMRAP
9 dumbbell deadlifts 50/35
6 burpees
3 dumbbell power cleans 50/35

Open gym 2-3

850 CrossFit will hold our Saturday workout at Blackbox. The fundraiser runs from 9-12 tomorrow.i a planning on being there at 10:00am.

Warmup
500m row
3 rounds
10 bottom to bottom squats
10 sec bottom of squat hold
10 ring dips
2 min rest

Wod
Front squat
1-1-1-1-1-1-1-1-1-1

*Remember, Saturday’s workout will be at Blackbox. I’m planning to be there at 10:00am. The event …

Warmup
50 Double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest

Wod
4 rounds
25 wall-ball shots 20/14
25 pull-ups

** This Saturday Blackbox is holding a fund raiser for Colleen Fahey’s …

Warmup
400m run
3 rounds
10 push-ups
10 jumping jacks
10 burpees
2 min rest

Wod
Tabata push-ups
Tabata sit-ups
Tabata squats

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

Wod
3 rounds for time of:
30 kettlebell swings 53/35
30 double-unders
Run 400 meters

Warmup
50 double unders
3 rounds
10 presses 4/35
10 push-presses 45/35
10 push-jerks 45/35
2 min rest

Wod
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase on each rep