Sunday 7-30-17
Open gym
2-3
Category: Uncategorized
Saturday 7-29-17
Festivus games prep
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only …
Friday 7-28-17
Warmup
400 m run
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
40-30-20-10
Toes-to-bars
Wall-ball shots, 20-lb. ball
Thursday 7-27-17
Warmup
500 m row
3 rounds
10 lunges
10 burpees
10 wall ball shots
2 min rest
Wod
Elizabeth
21-15-9 reps for time of:
cleans 135/95
Ring dips
Wednesday 7-26-17
Warmup
50 double unders
3 rounds
10 deadlift 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
"Fran
21-15-9
Thrusters 95/65
pull-ups
Tuesday 7-25-17
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1
Monday 7-24-17
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
Sunday 7-23-17
Open gym 2-3
Saturday 7-22-17
**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
Friday 7-21-17
***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