Time to practice your clean and set your PR. Power clean or squat clean are ok.
Free Workout Today. Come by anytime between 10AM and Noon and get free instruction and learn about CrossFit.
Three Rounds for Time:
- 400 M Run
- 10 Pull Ups (Chest to Bar or Substitute Jumping Pullups)
- 15 Good Mornings
- 25 Situps
Reminder: Free Day has Moved to Saturday!
WOD for time (substitute box dips for ring dips if needed):
- 30 ring dips, 4 thrusters (95# Men/ 65# Women)
- 25 ring dips, 8 thrusters
- 20 ring dips, 12 thrusters
- 15 ring dips, 16 thrusters
- 10 ring dips, 20 thrusters
And yes, CrossFit programming trained the actors in the movie “300.”
As many rounds as you can do in 20 minutes of:
- 15 push presses (75# Men /50# Women)
- 10 sumo deadlift high pull (75# Men /50# Women)
- 5 burpees
PS. ALWAYS POST YOUR SCORES TO OUR COMMENTS! Scores from yesterday below for review:
Wednesday afternoons from 5 to 7PM are Free Days. Feel free to join our workouts as a drop in and get free instruction! We will scale the workout to your athletic ability.
Workout: Filthy Free Day
25 Wall Balls (20# Men / 14# Women)
25 Double Unders ( or 75 Jump Ropes or 25 Tuck Jumps)
25 Pullups (or Jumping Pullups)
25 Walking Lunges
25 Air Squats
Tom’s almost 60. Booya.
4 rounds for time of:
* 15 front squats (135#/95#)
* 400 meter run
Abs – 40 GHD sit ups
Kelly Moore teaches paralette bar hand stand pushups.
We just put up our new Facebook fan page. Check it out here, become a fan and add your friends too!
21, 15 & 9 rep rounds for time of:
* HSPU’s (hand stand push ups)
* C2B pull ups (chest to bar pull ups….that means your chest literally hits the bar)
Abs – 40 ABMAT sit ups
10-9-8-7-6-5-4-3-2-1 Reps of:
Jumping Squats (45# Men / 25# Women)
Med Ball Cleans (20# Men / 14# Women)
Max One Rep Max Thruster
Max Pullups Without Dropping from Bar (substitute jumping pullups with no rest on ground)
Stop by anytime between 4:30 and 7PM for a free workout!
Three Rounds of:
Lunge the Length of the Mat
P.S. Kelly Moore who has been around the CrossFit community for a while and admins the CrossFit message boards (watch this video, she’s also hardcore) is competing in a local powerlifting competition. She’s gonna visit the box in afternoon, so stop by to meet her!