Warm up
Shoulder Press 5 x 5
Push Press 5 x 3
Push Jerk 5 x 1
Stretch
Post load to comments.
|
|
Warm up
Deadlift 3x7
Foam Roller/Stretch
Post load to comments.
|
Skill:
Turkish Get Up x5 each
Double Unders 1-2-3-4-5-4-3-2-1
WOD:
Row 2000m
Post time to comments.
|
"Something Else"
16 minutes total
Push ups
Pull ups
Squats
Sit ups
Post numbers for each station.
|
|
Let Those Around You Know |
|
Wednesday, 13 January 2010 18:28 |
Know someone that has questions or wants to learn about CrossFit?
Saturday, January 16th at 10:30am, Intro Class
Please call 317-6666 or email
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
to RSVP |
5 rounds. Max reps. No time component.
Body weight benchpress
Pull ups
Post load and reps to comments.
|
3 minutes at each station. Clock does not stop during rotation.
Wall ball shots, alternate
Tire flip
Run
KB deadlift
push up/plank
Work on taking can't/cannot out of your vocabulary...burpee fines will be given.
|
5 rounds for time:
20 Ball Slams
20 Sit ups
Post time to comments.
|
21-15-9 for time
Clean 135 lbs
Ring dips
Post time to comments.
|
20 minute AMRAP
Run 400m
Maximum number of Pull ups without leaving bar
Post number of pull ups for each round.
|
For time:
1000m Row
50 Thrusters 45 lbs.
30 Pull ups
Post time to comments.
|
"Bottom to Bottom"
Body squat for 20 seconds, rest 10 seconds at bottom of squat
8x
Post least number of reps in any round.
|
|
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 6 of 11 |
