Monday 4-23-18
Warmup
500m row
3 rounds
10 pushups
10 sit-ups
10 squats
2 min rest
Wod
For time:
80 dumbbell snatches 50/35
60 cal. row
30 bar-facing burpees
5 muscle-ups
Sunday 2-22-18
Open gym
2-3
Saturday 4-21-18
The gym will be closed for The Festivus Games. Please come out, if you can and support our gym. The Festivus Games are being held at blackbox CrossFit located at 645 west Gaines street. They will start heats at 9:30 am. We are going to Proof tasting room afterwards for …
Friday 4-20-18
50 double unders
3 rounds
10 snatches pvc
10 ohs pvc
10 squat snatches pvc
2 min rest
Wod
Snatch
1-1-1-1-1-1-1
Thursday 4-19-18
400m run
3 rounds
10 wallball shots 20/14
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
For time:
15 thrusters 135/95
21 sumo deadlift high pulls 135/95
12 thrusters 135/95
15 sumo deadlift high pulls 135/95
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Wednesday 4-18-18
500m row
3 rounds
10 SDLHP 45/35 barbell
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
800 meter run
Then, 10 rounds of:
5 pull-ups
4 box jumps 24/20
3 cleans, 155/110
800 meter run
Tuesday 4-17-18
Warmup
50 double unders
3 rounds
10 chest to bar pull-ups
10 lunges
10 burpees
2 min rest
Wod
Back squat
3-3-2-2-2-1-1-1-1-1 reps
Monday 4-16-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
8 rounds
On a rower
Hold a sub 1:45/1:55 500m split time as Long as you can.
Rest 1 min
Sunday 4-15-18
Open gym
2-3
Saturday 4-14-18
Bar B Que Alligator
For time
50 alt box jumps 24/20
25 unison burpees
50 kB swings (25 each) 1.5/1.0
100m unison walking lunges
50 alt power cleans 135/95