Saturday, October 18th “Bigfoot”

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Saturday, October 18th “Bigfoot”

Partner workout

4 rounds (every 2 min both partners complete 5 burpees in sync)

40- KB Sumo Deadlift High Pull

40-Goblet box step ups (20 per person/10 per leg)

40-American Kb Swings

rest 2 min

run 200m

run 400m

run 600m

x2 (one person runs/ one person rests)

post final time to the board

Friday, October 17th “Bring a friend day”

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Friday, October 17th “Bring a friend day”

Have a friend who is interested in Crossfit???  Bring them today at no charge!!!!

teams of 2

30- Air squats

30-Hand release push ups

30-ring rows

30-knees to chest

5 min amrap/ rest 1 min x4

**begin where you left off in previous round.

Thursday, October 16th “La bomba”

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Thursday, October 16th

1-Deadlift 5×5 add weight as possible

2-”La Bomba”

500m row

then 3 rounds

20-box jumps(24/20)

15-push press (115/75)

 

“Lean and Mean” cash out

:40 work/ :20 rest row or airdyne 5 min

rest 1 min

then Tabata row or airdyne (:20 work/ :10 rest 8 rounds)

 

Wednesday, October 15th

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Wednesday, October 15th

partner workout, each person completes entire workout.

run 200

5-burpees

5-kb swings (70/45 or 55/35)

run 400 m

10-burpees

10-kb swings

run 600 m

15- burpees

15- kb swing

run 800 m

20-burpees

20-kb swings

post time to board (25 min cap)

Tuesday, October 14th “Annie”

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Please take the time to set a goal that will go from now until 11/24.

Refer to 9/2 for previous “Annie” results.

1- build to 3rm hang clean

2- “Annie”

50-40-30-20-10

-Double unders (x3 singles)

-sit ups

3-”Lean and Mean” cash out-  7 min plank :45/ rest :15

 

Monday, October 13th “Fran”

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We are very excited for all those that signed up for the “Lean and Mean” challenge!!!!

If you were unable to attend the nutrition talk and weigh ins/ measurements you can still sign up.  Weigh ins and measurements need done ASAP.

1- Back squat 5×5 add weight as possible

2- “Fran”

21/15/9

-Thrusters (95/65)

-pull ups

post time to comments

Weight loss/tone up challenge extra credit

10 min on airdyne or rower :30 hard/ :30 easy

 

Saturday, October 11th Partner up!!!

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Partner up!!!

400m med ball run (together)

100 wall balls (20/14)

400m med ball run (together)

100- pull ups/ring rows

400m med ball run (together)

100-sit ups

400m med ball run (together)

100-med ball squat cleans (20/14)

*divide work evenly, alternate carrying ball as necessary.

Post time to the board

Friday, October 10th “Bring a friend day”

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Today is Bring-a-Friend Day! All classes free to try!!!
“Skip Jive”
Teams of 2
AMRAP 20:
1 Burpee Box Jump (24/20), 1 Calorie Row/ airdyne
2 Burpee Box Jumps (24/20), 2 Calorie Row/ airdyne
3 Burpee Box Jumps (24/20), 3 Calorie Row/ airdyne
Relay style, each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.
Post Scores to Comments.

Thursday, October 9th

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1- Snatch grip deadlift 2RM (build up to heaviest 2 rep)

2- OTM 14

even- 5-sumo deadlifts @ 75% of  10/1 weight

15- air squats

odd- :45 plank

 

cashout- “Upper back protocol”

 

Wednesday, October 8th “Amber G”

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1-hip mobility/ shoulder mobility (10 min)

 

2- “Amber G”

400m run

5 rounds

4- muscle ups/8 chest to bar/ pull ups/ ring rows

6-strict handstand push ups/12 push ups

35-double unders/ 70- singles

then 400m run

and 20 burpees