HOME WOD:
Complete for time:
One minute cumulative Hollow-rock Hold
30, 20, 10 reps each of Lunges and Push-ups
One minute cumulative Hollow-rock Hold
30, 20, 10 reps each of Lunges and Push-ups
One minute cumulative Hollow-rock Hold
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WOD:
“Kelly”
Five rounds for time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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WOD:
“Helen”
3 Rounds for time of:
400 meter run
21 Kettlebell swings, 1.5pood/1pood
12 Pull-ups
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Having a hard time dialing-in your nutrition? SAVE THE DATE:
September 11th, Saturday! From 9am-12, nutrition seminar, guest speaker, new challenge- datails to follow but for now plan to be there!!!
WOD:
“Elizabeth”
21-15-9 reps for time of:
Clean 135#, 95#
Ring Dips
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We will be doing the full squat “Rx’d” version but this video is too fun not to share. Greg is known as The Original CrossFit Firebreather…
Having a hard time dialing-in your nutrition? SAVE THE DATE:
September 11th, Saturday! From 9am-12, nutrition seminar, guest speaker, new challenge- datails to follow but for now plan to be there!!!
This week we will be doing a benchmark “girl” workout each day! We will be closed Friday through Monday so I hope to see as many of you as possible early in the week!
Might as well start with a CrossFit Favorite…
WOD:
“Fran”
21, 15 and 9 reps for time of:
Thrusters 95#, 65#
Pull-ups
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