Monthly Archives: April 2017

5-1

-Buy in(3 rounds)
10-swings
10-up downs
10-air squats

-skill/strength(5 min. Emom)
1-clean + 1-thruster + 1-jerk
*then another 5 min. Emom*
12-bent over rows (6L+6R)

-W.O.D.(12 min. amrap)
10-wall balls 20/14
200m-run
20-hang power cleans (95/65)
400m-run
30-pull-ups

-cash out
1 min. bar hang
roll/stretch

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4-28

Don’t forget Tawnie will have her “kratos” store set up at the gym Saturday the 29th and Monday the 1st!!

Come in and get some Crossfit gear!!!!


4-28

-Buy in

5-1 bear complex 
-W.O.D.(“Nancy”)

5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lbs)
-cash out

Work on a skill

Roll/stretch


4-27

-Buy in(3 rounds)

10m-bear crawl

10m-broad jump

10m-inch worm
-W.O.D.

600m-farmers/ waiter carry 35/26

400m-farmers/waiter  carry 53/35

200m-farmers /waiter carry 70/53

* you can switch from farmers to waiter carry as much as you want. Just try not to put the bells down. Rest as much as needed between each carry!!*
-cash out

2-1min. Sprints of your choice

Roll/stretch


4-26

-Buy in(3 rounds)

10-up downs

10-lunges

5-pull-ups
-skill/strength(10 min. E2mom)

5-pull-ups + 2 power cleans + 1-jerk
-W.O.D(6 min. AMRAP)

10-box jumps 24/20

5-Shoulder to overhead 135/95

* Rest 2 min.*

Then max pull-ups in 2 min.

*Rest 2 min*

Then max Handstand push-ups in 2 min.

Handstand hold if not able to do HSPU’S
-cash out

2-30sec. Sprints of your choice

Roll/stretch


4-25

-Buy in(2 rounds)

10-kang squats

20-jumping jacks
-W.O.D.(30 min. AMRAP)

600 m-run

50-swings 53/35

400m-run

50-Russian twists

200m-run

50-air squats
-cash out

1 min. Couch stretch

Roll/stretch


4-24

-Buy in(3 rounds)

5-wall squats

10-swings

10-pass throughs 
-Skill/strength(10min. E2mom)

6- back squats + 15 push-ups
-W.O.D.(4 min. AMRAP)

10-dips

10-Toes to bar

*then 8 min. Amrap*

10-dips

10-Toes to bar

10-thrusters 115/75
-cash out

1 min. – bar hang

Roll/stretch