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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100 Thrusters Rx: 95/65 S1: 75/55 S2: 65/45 *Top of the minute 5 burpees until the work is complete. Lets get some work done!!!! 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 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. Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps 50 double-unders "Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullups For time:
95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run "Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullup |
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