crossfit_admin – Page 242

Articles posted by crossfit_admin (Page 242)

Thursday 9-7-17

400 m run
3 rounds
10 jumping jacks
10 squats
10 box step ups

Wod
100 double-unders
25 toes-to-bars
25 deadlifts 225/155
50 box jump overs 24/20

400 m run

“Burgenor warmup”

Wod
Snatch
5-3-3-1-1-1-1-1

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 front squats
2 min rest

Wod

12-9-6
squat snatches 135/95
bench presses 205/145

Warmup
400 m run
3 rounds
10 deadlift with snatch grip 45/35
10 power snatch 45/35
10 squats
2 min rest

Wod
10 min AMRAP
10 power snatches 95/65
10 burpees

Closed, rest day

**Tomorrow, Monday we will only have one class at 10:00am,come on out.

Class will be split into two teams, done relay style.

Relay begins and ends with a Team 500m Run and Team Thrusters.

First person must wait until the entire team touches the thruster bar to begin the thrusters.

Time will not be called until the entire team touches the thruster …

Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest

Wod

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Warmup
400 m run
3 rounds
10 pvc shoulder pass through
10 presses 45/35
10 squats
2 min rest

Wod
OHS
3-3-2-2-2-1-1-1-1-1

** please note our holiday hours for the weekend,
Friday-normal hours
Saturday-normal hours
Sunday-closed
Monday-10:00-11:00am only
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Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
800m run
21 wallball shots 20/14
21 pull-ups
15 wallball shots 20/14
15 pull-ups
9 wallball …

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest

Wod
Cleans
3-3-2-2-2-1-1-1-1-1