5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs
Categories
Category: Workouts
“Fran”
Courtesy of CrossFit.com
21-15-19
– Thrusters (95#/65#)
– Pullups
Lower Body ME
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Categories
2010-01-16 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 Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.
Deadlift
– 3 x 10 Reps
– 3 x 5 Reps
– 3 x 3 Reps
Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps
Five Rounds
– 5 Goblet Squats
– 10 Lunges
– 15 Double Unders
Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Categories
2010-01-13 UGS WOD
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes