Friday 7-21-17
***Saturdays Wod will be at Redhills CrossFit, **
Warmup
50 doubleunders
3 rounds
10 Pull-ups
10 push-ups
10 squats
2 min rest
Wod
“DT”
5 rounds 155/105
12 deadlifts
9 hang power cleans
6 push jerks
Thursday 7-20-16
Warmup
400 m run
3 rounds
10 power cleans
10 push jerk
10 box steps
2 min
Rest
Wod
For time:
8 deadlifts 275/195
40 sit-ups
80 double-unders
4 rope climbs/pull-ups
80 wall-ball shots 20/14
4 rope climbs/pull-ups
80 double-unders
40 sit-ups
8 deadlifts 275/195
Wednesday 7-19-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
OHS
5-5-3-3-3-1-1-1-1-1
Tuesday 7-18-17
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 squat cleans
10 lunges
2 min rest
Wod
“Tabata something else”
-pull-ups
-push-ups
-sit-ups
-squats
Monday 7-17-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American kb swings 35/25
10 push-ups
2 min rest
Wod
5 rounds
1000m row
3 min rest
Record slowest and fastest times
Sunday 7-16-17
Rest day
Gym closed, see you Monday
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