We've got one day until vacation so let's make the most of this day. If you're off may I suggest finishing a project or two. If you're working may I also suggest this, give everything to that job from the moment you arrive until you leave for home. (If you're already doing this carry on) If you get to spend it at CFGB do all the work and then treat yourself with that interesting HQ wod. This 4th (Tuesday) we will be open from 8am-12pm with a rolling schedule. I haven't decided on a Hero WOD yet and I'm open to suggestions.
I'm going to be giving some extra core work and gymnastics skill work in the coming days, it would behoove you all to do it.
Weightlifting Class kicks off today at 5:15am!
Have a great Day!
I'm going to be giving some extra core work and gymnastics skill work in the coming days, it would behoove you all to do it.
Weightlifting Class kicks off today at 5:15am!
Have a great Day!
1.) Tower
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
Karl Bonkoski380d
Helton
3 RFT
800m Run
30 DB Squat Cleans 50/35
30 Burpees
Omar CruzRivera380d
Thompson
10 RFT
1 Rope Climb 15ft
29 BS @95
10m Barbell Carry @135
Chris Ness380d
No DB!
JT crossfit wod.
JT
21-15-9 | For Time
HSPU
Ring Dips
Push-ups
Omar CruzRivera380d
Bull
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Michael Green380d
"DT" please
Kayla Duchateau380d
Lumberjack 20
Matthew Luepke380d
Manion
Chris Ness380d
Hidalgo
Anne Hoffman380d
I don't think wt-lifting class starts until Wed morning. Last I heard
Zach Truett380d
Tommy V
21 Thrusters (115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Brad Rush380d
Hero WOD Luke
400m run
15 Clean and Jerks (155/105)
400m run
30 Toes to bar
400m run
45 Wallball shots (20/16)
400m run
30 ring dips
400m run
15 weighted lunges (155/105)
400m run
Theresa Rosenquist380d
How 'bout: White, Zeus, Dae Hahn, or The Seven?
Chris Ness379d
What about a light jog/brisk walk to Culivers for for some custard then an Uber ride back for time.