Workout 1

Saturday Apr 4 2020


Even with us being apart from one another I am in relentless pursuit of making this gym better and by gosh I think I may have done it. The weightlifting area is no longer hidden in the back but an essential cog in the machine. You're going to love it!

Today is the first WOD of the CrossFit Affiliate Fundraiser. Every Saturday for the next 3 weeks, including today we will have the HQ workout. If you would like to join this competition click this link, https://www.crossfit.com/sport/support-your-local-box-fundraiser its free or it costs money as it's entirely up to you. It would be really cool to see your names on the board.

Enjoy your Saturday!
1.) Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB β™‚ 50-lb. DB
*2.) Every 2 minutes for 12 minutes 2 Back Squat @ 85%
*3.) 9 minute AMRAP
5 Dumbbell Push Press, 5R/5L
20’ Handstand Walk
*4.) 10 minute accumulated Overhead Hold
Note: use a dumbbell, plate, kb, bb, log, kid , whatever but as many sets with as little rest as possible 
*5.) 5 rounds
5 V-ups
30 Hollow Hold

Unequipped At Home
1.) 30-20-10
Penguin Hops
Burpees
2.) ROMWOD
Img 2332
Login to comment
Whiteboard
5 and 10 squats
4 mi walk with grace
8+ 1 squat = 305
Squats at 185, 205, 225, 245, 275, 300#
Lysette Birthday WOD
Run, 800 m, 32 Kettlebell Snatches, 35 lbs, 50 Double Unders, 32 Goblet Squats, 55 lbs, 50 Double Unders, 32 Alternating Pistols, 50 Double Unders, Run, 800 m, 21:32.
4 mile bike ride with the girls
Full marathon around Freedom
4:15:01 31 minute PR from 2013!
5 + 2 R Snatches - 35# DB
#5 + ROMWOD
5x5 Good Mornings @ 195#
3 rounds of (30) 70# American KBS & 30 Pull-ups from 4-1-20 complete in 10:10 (15-15, 11-10-9, 3x10, 5x6, 3x10, 6x5) / Kari Pearce Ab Routine. (Quads were extremely sore today for some reason. I would have squatted if they were less sore.)
5R + 35 reps (225 total)
@#30 (πŸ˜ƒ!) BK-PU tho (my shldr is paused latelyπŸ™„, so I pick only 1 thing, not both); BS 5x5 @ #115.
Back squat EC