50-40-30-20-10
Overhead Squats
Push-ups
Plate Pushes (yards) (You can replace this one with a tire flips in yards, or tire drag in yards)
Start off by doing 50 reps of everything your first time through, and continue by performing 40 reps of every exercise, then 30…you get the picture.
Post Time to Comments.
SEE YOU ALL TOMORROW AT THE GRAND OPENING!!!!
“FRAN”
21-15-9
Thrusters (#95 men/ #65 women)
Pull-ups
Post Times to comments.
You should be eating a couple of snacks each day to help keep your energy up, keep your metabolism in gear, and keep your hunger under control so you don’t over eat lunch or dinner.
Try this “Zone Friendly” Snacks. Both great choices for quick easy mid-day or evening snacks!
1 ounce of low-fat cheese
1/2 orange
or
1 ounce of turkey breast, sliced
1 cup of strawberries
6 peanuts
Crossfit Chicks!
Men use #135 / Women use #85 and do…
10 Deadlifts
8 Power Cleans
6 Front Squats
4 Push Press
5 Rounds for Time:
Post time to comments.
Wall Balls (Men #20 Women #10)
Box Jumps (24 inch box)
Dips
Alternating Single Arm Dumbbell Snatches
10 yd Shuttle (every 10 yards counts as 1)
45 seconds of work, followed by 15 seconds of rest. Switch stations every 45 seconds.
5 rounds.
Record total number of reps competed to comments.
5 DAYS UNTIL GRAND OPENING! SATURDAY, OCTOBER 11TH, 9:30AM-6:30AM!
Deadlift 1-1-1-1-1-1-1
1000m row for time
Report your loads and time to comments.
Thrusters (men 95lbs / women 65lbs)
Pull-ups
push-ups
Burpees
Five Rounds of 15 seconds of work followed by 45 seconds rest. Switch stations each time.
Record Total Number of Reps to Comments.
Brandon's 455# backsquat. WOW!
30 Walking Lunges
15 One-handed snatches (each hand)
10 Push-ups
10 Pull-ups
5 rounds for time.
Post Time to Comments.
Using a running clock, perform 1 push-up in the first minute, 2 push-ups in the second minute, 3 push-ups in the third minute…continue with this pattern until you are unable to perform the number of reps in any given minute.
Do the same with pull-ups. 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 in the third and so on.
Record the highest number of reps you were able to perform in the last minute to comments.
Janet putting her Crossfit Training to good use. "There's no way that I could do as much as I can if it wasn't for Crossfit."
10 Medicine Ball Cleans
10 Wall Ball Shots (20lbs/ 10lbs)
10 Broad jump Berpees
As many rounds as possible in 20 minutes.
Post total rounds to Comments.
Don’t forget Saturday workout at 9:30am. See you then!
Future Crossfitter!
“Hurts so Good”
Thrusters (95 /65)
Pull-ups
Shovelers
Push-ups
4 sets back to back then change stations.
Start at a station and do as many reps as possible in 1 minute / Rest one minute / repeat 4 times at that station/ change stations.
Record your reps completed each set.
Nice work today gang. I heard a ton of encouragement. That’s what it’s about. Thanks Everyone!
