“Helen”
3 Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Tag: Run
For Time:
– 21 Deadlift (225#/135#)
– 400m Run
– 18 Deadlift (225#/135#)
– 400m Run
– 15 Deadlift (225#/135#)
– 400m Run
– 12 Deadlift (225#/135#)
– 400m Run
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
For Time:
– 50 Box Jump (20″)
– 5 Rope Climbs
– 50 KB Swings (24kg)
– 50 Situps
– 50 Cleans (24kg)
– 800m Run
– 1000m Row
Five Rounds:
– 250m Row
– 20 Burpees
– 15 KB Rows (each)
Run 5K
The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!
“Rankel”
AMRAP 20:
– 6 Deadlift (225/155)
– 7 Burpee Pullups
– 10 Kettlebell Swings (32/24)
– Run 200m
3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups
“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile
Bottom to Bottom Tabata Squat
For Time:
– Run 1 Mile