4pm class

Run 400m

Tabata pushups

Run 400m

Tabata situps

Run 400m

Tabata squats

7:30 class

“Linda” aka 3 bars of death (even #’s only)

10-8-6-4-2

deadlift

bench press

push press

3 rds for time

5 med ball cleans   run 30m

10 burpees  run 30 m

15 box jumps  run 30 m

20 squats  run 30 m

25 situps  run 30 m

30 jump ropes  run 30 m

Active Rest Day

No CrossFit go for a hike or bike ride etc…

Have a great day!!

Benchmark Day

Barbara 0r Lil Barbara

5 rds for time                         5 rds for time

20 pullups                               10 pullups

30 pushups                             15 pushups

40 situps                                  20 situps

50 squats                                  25 squats

Hopper Deck Card 7 of Spades

for time

1000m row

21-15-9 reps                                    

135# front squat

back extensions

4 pm class

for time

50-40-30-20-10

thrusters & sumo deadlift high pull

5-10-15-20-25

abmat situps & kb swings                                      

7:30 class

Hopper Deck Card 4 of Diamonds

3 rds for time                                         

40 push press (65/45#)

30 squats

20 ring dips

10 d/u or 30 singles jumps

4 rds For time

row 500m

run 400m

4pm class

50 pushups

800m run

50 squats

800m run

50 situps

7:30pm class

warmup 3 rds of Cindy

for time

150 kb swings

time allowing

work on kipping pullups

Twice a Newbie

2 rds

500m row

40 squats

30 situps

20 pushups

10 pullups

Active Rest Day

Go for a hike, run or bike ride etc….

Some call this hill K-2