Day 1 of the burpee challenge (1 burpee)
1000m row
21 – 15- 9
front squat (135# m 95# w)
back extension
Future pullup king & 2020 CrossFit Games Athlete Winner
If you know me you know I love Elvis, so this I have to try!!!
2 rds for time
400m run
25 wallballs
25 kb chest press
200m run
25 sit ups
25 kb swings
200m
25 kb sumo deadlift high pull
25 box jumps
400m
3 min rest then start round 2
minus 3 min for your time
This is our future!!!
from CrossFitDecatur
for time
21 Push Press (m 95# w 65#)
21 Burpees
500m Row
15 Push Press
15 Burpees
500m Row
9 Push Press
9 Burpees
500m Row
after
core work
25 partner dynmax ball passes
25 abmat situps
25 ghd situps
25 knees to elbows
Frances found this artcle, take a look
http://www.npr.org/templates/story/story.php?storyId=123031997
Luca's better half Vickie
Happy Friday
2 x 100m sprints uphill warm up
4 x 100m sprint uphill
plus 3 skill level test
you pick 1 trainer picks 2
What a great hill run we have!!!
Split jerks
3 x 5
mini met con to follow
Heidi down to one red and one blue band on her pullups!!!
5 min wallballs
run 200m
4 min situps
run 200m
3 min kb swings
run 200m
2 min walking lunges
run 200m
1 min burpees
run 200m
rest 1 min after each run
count your reps
Katie doing her first kipping pullup and first female to get on the benchmark board
High Bar Back Squat
3 x 5
followed by mini met con
Wishing for summer again so we can play hoover ball!!!!! Enough of this rain!!
From the main site
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Grand opening
Special workout at 11:00am
LamorindaCrossFit Hero Wod
Sgt. Gabriel Guzman
4 rds for time
400m run
25 push press
25 burpees
25 sumo deadlift high pull
25 situps
There is no 8:00 am or 10:00 am classes
Come out to join us in celebrating our opening and honoring Sgt. Guzman who lost his life serving our great country.
There will be demos in CrossFit all day, there will be treats served and raffle prizes.
getting stronger together
Dave
Cindy
AMRAP in twenty minutes
5 pullups
10 push ups
15 squats
kettlebelling