The Games WOD will start at 12:00 and go untill about 2:00 then we will start the BBQing. Everyone is welcome to come, memebers, friends, family, anyone interested in CrossFit. Stop by and check it out.
1000 meter row
45 pound Thruster, 50 reps
Post time to comments.
Don’t forget about our BBQ on Saturday, we are supposed to have nice weather!
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
5 rounds for time of:
10 Burpee Box Jumps
20 Kettlebell Swings 24 kg
Post total time.
Dont forget to sign up for our BBQ on Saturday.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters(100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Deadlift 1-1-1-1-1-1-1 reps
There is still room for the White Water Rafting Trip. Sign up today!
I have gotten a couple of extra days for the White Water Rafting trip sign up. Please sign up this week if you want to come. It is going to be a good time!
We are also haveing a BBQ this Saturday, I put a signup sheet by the cubbies, pleas let me know if you are coming so I know how much food to get.
Michelle – ?
Todays WOD: Tabata Something Else – we did it not to long ago so try to beat your score.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
We also added a new Class Sunday at 10:00 am.
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Sectional WOD 11.5
We are going to have a BBQ on Saturday April 30th after we do the last CrossFit Open Sectional WOD. Everyone is invited. We will start doing the Games WOD at 12:00 Noon and BBQ starting at 2:00. There is a sign up sheet, please sign up and let us know if you are bringing guest, so we get enough food. You are more then welcome (but not required) to make something or bring any food or drink item you like. Invite your friends and family and show them how strong you are!
Do the Open Sectional WOD
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)