25 Kettlebell Swings (53/35)
25 Burpees over-the-bar
25 Thrusters (95/65)
25 Situps
25 Pullups
25 Pushups
25 Air Squats
25 Wall-balls (20/14)
25 Kettlebell Swings (53/35) 25 Burpees over-the-bar 25 Thrusters (95/65) 25 Situps 25 Pullups 25 Pushups 25 Air Squats
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Open Gym Friday.
If you don't have anything in mind to work on, make it Fran Friday. 21-15-9 reps of: Thrusters (95/65) Pullups "Josh"
21- OHS 95/65 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups OHS = OverHead Squats I will be in class and will not be able to be with you to work out. This is the workout we did at CrossFit Terra-Firma last night. It's a good one, but quick. SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh. Due to low turnout on Tuesday, we did something else and I am recycling this one for Wednesday.
30-20-10 reps for time of: Thrusters @ 75#/55# Pull-ups This is one of the workouts our masters team had to do in the CrossFit Games Team Series this weekend, after finishing the Mid-America Championship competition. Hope y'all enjoy it. 30-20-10 reps for time of:
Thrusters @ 75#/55# Pull-ups This is one of the workouts our masters team had to do in the CrossFit Games Team Series this weekend, after finishing the Mid-America Championship competition. Hope y'all enjoy it. For Time:
10-8-6-4-2 Deadlifts (body weight) 10-15-20-25-30 Pull ups * Repscheme will work as follows: 10 deadlifts 10 pullups 8 deadlifts 15 pullups 6 deadlifts 20 pullups and so on... 10 2-minute rounds of:
5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Sit-ups for remainder of 2 minutes *Rest 1 minute between rounds **Score is total number of sit-ups performed. Mirror-Muscle Day
5 Rounds 10 Reps Bench Press (as heavy as you can do 10 without breaking) 10 Reps Strict Chin-ups (Palms Facing In) 10 Reps Shoulder Press (Same scenario as bench press) 10 Sit-ups holding med-ball Post loads and times to board *I will be at SWAT training so I will not be able to be with you.* |
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