Welcome back everyone! If you have any equipment checked out please return it by Tuesday to avoid late charges! Please check our social media for the latest rules coming up for the week. Yep, things are changing again! I’ll be posting a video with everything Saturdsay or Sunday evening.
CrossFit:
Every 7min. x 5 Rounds:
30/24 Cal Bike
30/24 Cal Row
20 Burpees
20 Front Squats 135/95
20 Deadlifts 185/135
Bodywork:
Face Down, Ass Up Circuit!
30sec. of Chair Pike + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Toe Touch + Shoulder Tap
1min. Rest
Repeat for 5 Total Rounds
Part B.)
For Quality:
100 Feet Elevated Frog Pumps
Sweat:
Get as far as possible in 35min…
200m run
70 Wall Balls 20/14
200m run
60 Push-Ups
200m run
50 DB Russian Twists 35/25
200m run
40 Front Squats 75/55lbs.
200m run
30 Bench Dips
200m run
20 Pull-Ups
200m run
* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.
Da Daily D:
2 Rounds For Time:
50 DB Push Presses (50/35s)
100 Double Unders
*EMOM complete 5 Burpees
*Start with the Burpees 🙂
Same workout, but use a 70/50lb. DB and complete 50 single arm push jerks each round. 25 each arm.
Be sure to change those weights out fast and burn through each round to earn some rest! First round might not be that bad… Maybe not the second… But, oh is it coming 🙂
RX+ is 185/135 on the front squats and then 235/165 on the deadlifts (you’re throwing on a set of 25s for guys and 15s for ladies).
Score is Slowest round.