Today: 15 Min Alternating EMOM Min 1: Cal Row Min 2: Lunge Min 3: Push-Ups
Today: For Time 27-21-15-9 DB Front Squats (35/20) Burpees Then 400m Run!
Today: 3 Rounds for Time 400m Run 16 DB Snatch (35/30)* 75 Jump-Ropes *8 per arm
Today: “Climbing Cindy” Alternating 20 Min EMOM ODD: 5 Pull-Ups, 10 Push-Ups, 15 Squats EVEN: 3 Heavy KB Deadlifts *Start lightly w/ KB Deadlifts **Go up in weight each round ***Score is heaviest KB used
Today: 9 Min AMRAP 3 DB Thrusters (35/20) 3 Toes-2-Bar 6 DB Thrusters 6 Toes-2-Bar 9 DB Thrusters 9 Toes-2-Bar Etc…
Today: For Time 5-10-15-20-15-10-5 Box Jumps KB Swings *200m Run between rounds
Today: “Nasty Girls” Part II 3 Rounds For Time 50 Squats 7 Burpees 10 DB Hang Power Clean (35/20)
Today: For Time 15 KB Deadlifts 30 Sit-Ups 12 Deadlifts 24 Sit-Ups 9 Deadlifts 18 Sit-Ups 6 Deadlifts 12 Sit-Ups 3 Deadlifts 6 Sit-Ups
Today: For Time 21-18-15-12 Pull-Ups/Ring Rows DB Push-Press (35/20) 50′ DB Front Rack Lunge (35/20)
Today: For Time 10 to 1 DB Snatch (35/20) Squats w/ DB
Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body control. These foundational movements will ultimately help you nail down many of the high skill gymnastics movements in CrossFit such as pull-ups, toes to bar, handstand push ups, and muscle ups. Come on in and get some extra practice with your technique!
Open gym: 10 am-12pm
Chalk up and see you then!