Saturday 7-15-17
In teams of two
Each will perform one at a time
-100 double unders
-80 wallball shots 20/14
-60 shoulder to overhead 95/65
-40 box jump overs 24/20
-20 muscle ups/chest to bar
30 min time cap
Friday 7-14-17
This Saturday CrossFit Blackbox is hosting a fund raiser for Colleen’s trip to the CrossFit games. If you get a chance, please swing by their box and support a local athelete. It will run from 9-2 at their Gaines St location.
Warmup
400 m run
3 rounds
10 med ball …
Thursday 7-13-17
Warmup
Fish game
3 rounds
10 box step ups 24/20
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Back squats
5-5-3-3-3-1-1-1-1-1
Wednesday 7-12-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 Min rest
Wod
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Tuesday 7-11-17
Warmup
50 double unders
“Burgener warmup”
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Monday 7-10-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblet squats
2 min rest
Wod
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings 53/35
25 sit-ups
Sunday 7-9-17
Open gym
2-3
Saturday 7-8-17
In teams of 2, for time
30 power cleans 135/105(each) break up as needed
30 Box Jump Overs 20 (each) breakup as needed
30 Team Burpees in unison
30 calories each on the ERG (each)
Team mile run
Friday 7-7-17
Warmup
400 m run
3 rounds
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
30 min EMOM
1 squat clean
Thursday 7-6-17
50 doubleunders
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 presses 45/35
2 min rest
Wod
5 rounds
10 SDLHP 95/75
10 ring dips