Five rounds for time of:
Row 500 meters 135 pound thruster, 7 reps
We have begun 6:00am workouts Monday, Wednesday and Friday mornings, come and get some.
Fight Gone Bad!
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories)You might like to try these, either at home or here. http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04
Three rounds for time of: Walk on hands, 100 feet Hold handstand against wall for two minutes 15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
Cauliflower soup, chicken, and chard, Paleo if you allow cream.
On Saturday this week we will be doing
Fight Gone Bad
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
The quintessential CrossFit workout, Thrusters and Kipping Pull-ups.
Some people just didn't want to run last night, I'm not sure if prowler push is really any better!
Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Post your choice of girls and rounds completed to comments.
Our next round of foundations classes begins January 19th, call 720-204-2631 or Email email@example.com to get signed up.
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Post time to comments.
Foundations classes start on the 5th and the 19th.
Call or Email to book in for the series starting on the 19th.
Those of you starting tonight I'll see you @ 5:30pm.