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Run 400m
Kettle Swings 21/15/9
Pull-ups 21/15/9
Play/Skill: Pistol Rolls
Post Times and Loads (include scaling with bands, or jumping pulls, etc.)
Warm/Roll/Footwork/Premove
Pullup Work
WOD
A: Three Rounds for Time
Thrusters 5
Situps 20
B: Tabata Pushups
Play: Double Unders
Praying the same Prayer?
Sorry this wasn’t available to you faithful Posters last week. Life got in the way.
Row 500m
Bear Crawl/Frog leap
Each class is a team. Each individual is responsible for the following work:
Bear Crawl– 2 lengths
Ring Pushups–10
Frog Leaps– 2 lengths
Push Press– 30 Reps
Row– 500m
Work can be done in any order you wish, and partitioned any way you want. The clock stops when the last person finishes.
Maria Climbs the rope last friday night!! First Girl to do so in the new space. Congratulations woman.
Turkish Get Ups
Pistol Rolls
10 Med Ball Squats
400m Run
10 DeadLifts
Warm/Roll
7 Rounds for time:
7 Knees to Elbow
10 Kettle Swings
10 Walking Overhead Lunges (25lb/15lb)
Post Times and Loads to Comments…Do It!!!
Premove/Roll
10 Pushups
15 Kettle Swings
10 Situps
10 Double Unders
10 Wall Balls
10 Pullups
10 Squats
Power Cleans: 10/8/6/4/2
Wall Balls: 2/4/6/8/10
Post times and loads to Comments…Do it!!!
Warm/Roll
Pullup Work
Strength/Skill: Thrusters
(Work to the heaviest set of unbroken you can do with good form)
WOD
Double Unders: 30/20/10
Kettle Swings: 30/20/10
Ryan Box Jump 41.25″ from KrisFit on Vimeo.
Warm/Roll
CrossFit Rounds:
10 Pullups
10 Squats
10 Pushups
10 Situps
Group A:
Box Jumps/Ring Work
(work for max height on box jumps both Flat foot and with an approach).
Group B:
5 Rounds for time:
Kettle Squats
Run 200m
15 Situps
Post Times and Loads and Max height to comments.
Check this article out:
http://theweek.com/article/index/201362/Junk_food_More_addictive_than
Anybody feel any of this? Post thoughts to Comments.
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Warm/Roll/Premove
The goal of finding your peak Wattage point, and to record your strongest 100m wattage output.
Box Jump: 15
Kettle Swing (choose something outside your comfort level): 20
Pushup: 30/15
Situps: 35 (abmat)
Run: 400m
