Chippin into the weekend..

 

A. AMRAP in 5 min

20 double-unders
7 thrusters
rest 2-3 min

B. AMRAP in 5 min

10 step ups (5/Leg)
6 no pushup burpees
rest 2-3 min

C. AMRAP in 5 min

40 yd sled push
7 pullups
rest 2-3 min

D. Complete at High Effort (in any order):

3 min max distance farmer carry
3 min max distance row
3 min air bike or wattbike
3 min max reps walking lunges
3 min plank hold

*A-C in any order, do D last.

 

 

5’s on Friday..

 

A. 18 min AMRAP

50 unbroken situps
40 unbroken squats
30 unbroken russian KBS
20 unbroken push presses
10 unbroken pullups
*rest as needed between each to achieve unbroken sets.  Scale as needed.

B. 18 min AMRAP

15 cal row
15 burpees
400m run

 

 

Press & Pull

 

CROSSFIT

 

A. 800m Run or Row

50 pushups
50 KBS
50 alt. reverse lunges off riser

B. 400m Run or Row

50 weighted squats
50 push press
50 jumping ring K2E (higher rings ^^ difficulty)

C. 200m Run or Row

50 burpees
50 back ext
50 pullups

Back to our regular scheduled program..

These boys having a little too much fun…

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

 

 

A. 3 sets:

10 dips
10 burpees
400m run

B. 3 sets:

15 situps
10 thrusters
15 cal air bike

C. 3 sets:

10 pushups
15 KBS
400m run

D. 3 sets:

20 stepups
20 lunges
15 cal air bike

E. 3 sets of:

30 sec side plank/ side

*do A-D in any order, save E for last

BULL

BIG BIG Thank You to Dr Vanessa for sharing her wealth of knowledge this weekend. Helping us all be more aware of the way we move!

If you missed out, this is just the beginning of a series of Gain without Pain! Stay tuned for the next installment.

 

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

Holleyman

 

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

 

Choose your partner wisely..

 

Hip Clinic with Dr. Vanessa Nordin 9:30-11am

*Modified 9:30 class due to clinic

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

Flex Off Friday

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

*Modified 9:30 class due to clinic

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

Push it to the limit..

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

*Modified 9:30 class due to clinic

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT