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 …
Friday 3-9-18
Warmup
50 doubleunders
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
3-8-18
Warmup
400m run
3 rounds
Burgenor warmup
Wod
10 min time cap
2 rounds max pull-ups
20m EMOM
1 Squat snatch
Wednesday 3-7-18
**This Friday, both afternoon classes (5:30 & 6:30)will be held at red hills CrossFit North, located on North Monroe St. They are hosting us for “Friday night lights”. Heats for 18.3 will start around 6:00 pm. Come to cheer and or workout. I hope to see everyone there.
***. Next …
Tuesday 3-6-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt clean and jerks 35/25
2 min rest
Wod
Deadlift
5-5-3-3-3-1-1-1-1