Sorry for the inconvenience; there will be no 9:30am class today. Please join us at any other class time.
For time:
750m Row
30 Burpees
600m Run
30 KB Swings
500m Row
20 Burpees
400m Run
20 KB Swings
250m Row
10 Burpees
200m Run
10 KB Swings...
Sorry for the inconvenience; there will be no 9:30am class tomorrow (Friday).
Every :2 x 5
5 Bench Press
5 Rounds
6 Deadlifts 225/143
12 Pull ups
:2 Drill
Max Push ups...
EMOTM X 6
Odd - Max Double unders (practice)
Even - Rest
10 second L-Sit x 6
Rest 30 seconds between sets
For time:
35 Unbroken Back Squats @ 40%
:1 Rest
25 unbroken Front Squat @ 40%
:1 Rest
15 unbroken OHS @ 40%
*Note time and weights used...
EMOTM X 10
1 Back Squat
*Try to increase weight each set.
*Start at 50% of 1RM
Reverse Tabata:
Front Squats 95/63
8 rounds of: Max reps in 10 seconds, 20 seconds rest
*Score is total reps
3 Rounds:
12 Goblet Lunges 53/35
10 Box Jumps 24/20
8 T2B
*Each leg is 1 rep for lunges...
CrossFit Open Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (jumping over the barbell)
Men use 95 lb.
Women use 65 lb.
Scaled
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Alternate scaled option)
Men use 45 lb.
Women use 35 lb.
...