Paleo Challenge Benchmark WOD Workout #1 – Row 1k – Time Trial Rest 5 minutes Workout #2 – 100 /75 Wall Balls For Time Rest 5 minutes Workout #3 – 50 Burpees For Time Record all efforts separately. Compare from 6/6/13 *Scaling options will be available from your coach in class. *Join us again…
A. HANDSTAND PUSH-UPS (3 X MAX REPS) or 15 Minutes work on progressions that suit to your skill level HANDSTAND PUSH-UP PROGRESSIONS Headstand Kick up to handstand Handstand negitive kipping out of headstand kipping HSPU B. 3 Rounds For Time: 400m Run 21 Kettlebell Swings (53/35) 12 Toes to Bar C. Tabata Push…
A. 21 – 15 – 9 reps of Deadlift (225,155) Box Jump (30,24) B. Finish with 5 rope climbs.
“FRAN” 21-15-9 Thrusters (95/65) Pull Ups Scaling: Thrusters: Choose a weight that allows the workout to be complete in under 10 minutes. Pullups: If unable to perform the prescribed number of pullups, scale the number accordingly or use a band. Fran- CrossFit (Video) “Hope For Cures with Emma Grace” – On Saturday, July 6th,…
A. 30 Burpee Box Jump Overs (24″20″) B. Skill – Snatch (Full or Power) Practice – 20 minutes to work on technique or go for a heavy single Finish with – 2 x 15 GHD Sit Ups Like Mother, Like Daughter!
Gino’s Birthday WOD A. AMRAP in 2 Minutes:Row (Calories) B. For Time: 20 Sumo Deadlift High Pull, 95/65 lbs 35 Wall Balls 20/14 lbs 600 m Run 35 Wall Balls 20/14 lbs 20 Sumo Deadlift High Pull, 95/65 lbs C.AMRAP in 2 Minutes: AbMat Sit-Ups Articles; Do this, and your day might improve…
A. Bench Press @ 20X1 3-3-3-3-3 B. 3 rounds of: 5 wall climbs 10 pistol squats 15 pushups Finish with; 400m Farmer’s Carry (53′s/35′s) On Saturday, July 6th, we will be participating in a worldwide fundraiser known as “CrossFit for Hope”. CrossFit for Hope will benefit St. Jude Children’s Research Hospital to combat childhood…
A. 7×1 Strict Pull Ups (Rest 60 seconds between sets – Aim for the most challenging Pull Up you can do. Chin ups are acceptable as well) B. 21-15-9 reps of Burpees KB Swing (32/24kg) Double Unders (If can’t do DU’s must sub alternating jumping lunges) As soon as workout is completed – 2 min…
Complete as many rounds and reps as possible in 30 minutes of: 5 Deadlifts (95,65) 5 Power cleans 5 Front Squats 5 Push Press 5 Back Squat 200m run Hope for Cures – Saturday, July 6th We’ll be participating in this fundraiser to help fight catastrophic children’s diseases. Consider helping us fundraise or create a…
