Happy warmup 400m run.
Happy warmup 400m run.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx.

And coming Saturday…

Partner WOD:
[20 Minute Time Cap]
41 Toes to Bar
41 Box Over jumps (24/20”)
41 Kettlebell Swings (32/24kg)
41 Wallballs 10ft target (20/14)
41 2-Man Pullups
41 Medball shoulder throws (20/14)

At the start do 1 burpee
At minute 2 do 2 burpees
At minute 3 do 3 burpees… and so on.

Only one partner working at a time. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals.

FRI 07.11.14 Read More »