Fire Engine 13
AMRAP – 13 Minutes
– 50′ Tire Drag
– 50′ Sandbag Carry
– 50′ Rope Pull
Categories
Category: Workouts
“Annie”
Courtesy of Crossfit.com
50-40-30-20-10
– Double Unders
– Situps
“Kelly”
Courtesy of CrossFit.com
Five rounds for time:
– Run 400m
– 30 Box Jumps (24″)
– 30 Wall Ball (20#/14#)
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
Categories
2010-05-03 UGS
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullup
– 5 Handstand Pushups
– 10 KB Swings
– 10 OH Lunges
– 10 Slam Ball
Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps
Squats – Five Rounds
– 1 Overhead
– 3 Front
– 5 Back
Categories
2010-05-01 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Categories
2010-04-30 UGS
5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges
4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups
3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips
3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows
Lower Body Dynamic Effort
– 10 x 2 Deadlift
– 5 x 3 Good Morning
– 5 x 10 Glute Ham Raise