--SWOD--
1RM Paused Front Squat
*paused 5 sec. In the bottom. If you have a belt, use it.
--THE WOD--
12 min amrap
24 Power Clean (95/65)
16 Thrusters
8 Pullups
What is CrossFit?
Sunday, October 25, 2015
Friday, October 23, 2015
10.24.15 Saturday
--THE WOD--
"John"
20 min amrap
10 Toes to Bar
24 Thrusters (75/55)
10 Burpees
24 Double Unders
Thursday, October 22, 2015
10.23.15 Friday
--TEAM FRIDAY--
25 min amrap
60 Hand Release Push-ups
30 Power Snatch (115/75)
60 KBS (53/35)
30 Overhead Plate Lunges (45/25)
60 Sit-ups
*one partner works at a time
Wednesday, October 21, 2015
10.22.15 Thursday
--LUNG TRAINING--
800m Run
Rest 60 sec
800m Run
Rest 60 sec
Run 400m
Rest 60 sec
Run 400m
--THE WOD--
5 Rounds
12 Shoulder to Overhead (135/95)
12 Chest to Bar Pullups
For time...
Tuesday, October 20, 2015
10.21.15 Wednesday
--SWOD--
4xMax Effort Ring Dips
*rest 90 sec between sets
--THE WOD--
15 min amrap
10 Power Cleans (155/105)
20 Wall Balls (20/14)
30 Double Unders
Monday, October 19, 2015
10.20.15 Tuesday
--SWOD--
1RM Paused Back Squat
*5 sec in the bottom
--THE WOD--
(HAPPY BIRTHDAY JAMIE!)
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push-ups
For time...
Sunday, October 18, 2015
10.19.15 Monday
--WHAT'S UP?--
*OCTOBER 21, COME DROP BY AND GET THAT BODYFAT TEST DONE. THEN BE SURE TO SIGN UP FOR OUR FALL/WINTER NUTRITION CHALLENGE
**OCTOBER 19TH IS OUR NEXT FUNDAMENTALS COURSE. IF YOU KNOW SOMEONE WHO IS INTERESTED HAVE THEM CONTACT US AT (crossfit7cities@yahoo.com) or call (757)215-6388
--SWOD--
1RM Paused Front Squat
*Pause 5 sec in the bottom NO BELT ALLOWED
--THE WOD--
21-15-9
Hang Squat Clean (115/75)
Box Over Burpees (20")
For time...
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