Thursday 10.6.16

“Hendricks”

50 Calorie Row
40 Walking Lunges Steps
30 Kettlebell Swings (70/53)
20 Burpees
10 Bar Muscle-Ups
20 Burpees
30 Kettlebell Swings (70/53)
40 Walking Lunge Steps
50 Calorie Row

"Strength doesn't come from what you can do; it comes from overcoming the things you once thought you couldn't"

Wednesday 10.5.16

“Quint”

Teams of 3:

AMRAP 7: Strict Press

50 Reps (95/65)
50 Reps (115/75)
Max Reps (135/85)

-3 Minute Rest-

AMRAP 7: Back Squat

50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Power Clean

50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

“Their workout is our warmup”

Tuesday 10.4.16

“Hooper”

AMRAP 10:

2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)

4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)

6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)

Continue pattern, adding 2 repetitions per round until time expires. 

“Forget Calm… Just CrossFit Hard!!!”

Monday 10.3.16

"Brody"

 1,000 Meter Row

30 Deadlifts (225/155)

50 Pull-Ups

 “It’s ok to push the limits and get out of your comfort zone”

Saturday 10.1.16

Saturday 10.1.16

"Midline Madness V2"

3 Rounds (NFT)

10 Strict Toes 2 Bar

20 Abmat Sit-Ups

30 Hip Extensions

40 Flutter Kicks

50 Banded Good Mornings

60 Second Elbow Plank Hold

"Push Yourself... because no one else is going to do it for you"

****No 0530 Class for Friday 30 September 2016****

Friday 9.30.16 ****No 0530 Class****

Friday 9.30.16

"Whatchamacalit"

3 Rounds

30 Hang Power Cleans (95/65)

30 Situps

30 Box Jumps (24/20)

"Look in the mirror... THAT'S your competition"