Monday 3-19-18
Warmup
50 double unders
3 rounds
10 ring rows
10 push-ups
10 squats
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups
Sunday 3-18-18
Open gym 2-3
Saturday 3-17-18
Workout 18.4
Open workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. …
Friday 3-16-18
Warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 squats
2 min rest
Wod
3 rounds
100-foot handstand walk
30 one-legged squats, alternating
*if you don’t have handstand walks, work on getting weight on your hands. Elevate …
Thursday 3-15-18
Warmup
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 push jerk 45/35
2 min rest
Wod
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Wednesday 3-14-18
Warmup
500m row
3 rounds
10 ring rows
10 low ring Muscleups
10 pvc pass-throughs
2 min rest
Wod
5 rounds
10 kettlebell clean and jerks 53/35
3 muscle-ups
Tuesday 3-13-18
*Reminder*
We will be hosting Mute sports equipment tomorrow. They will be running a single,double,triple under clinic at the beginning of each class. They will also be selling custom ropes, so if you’re interested, they’ll take care of you.
Warmup
50 double unders
3 rounds
10 …
Monday 3-12-18
Warmup
400m run
3 round
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
3 rounds
3 legless rope climbs or strict pull-ups
6 push jerks 185/135
12 deadlifts 185/135
24 GHD sit-ups or abmat situps
48 …
Sunday 3-11-1
Open gym 2-3
Saturday 3-10-18
***Gym is closed tonight, Friday March 9th. For Friday night lights at Redhills CrossFit North. Come out and workout or come out and cheer. It will be a fun evening.
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring …