October 2, 2017 Josh Rogers

Mental Block

 

 

**Announcements**

  • OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. snatch: 1RM

B. For time:

  • block run
  • 50 power cleans (135/95)
  • 75 GHD situps
  • 50 box jumps (24/20)
  • block run

*25 min cap

*do PC/GHD/BJ in any order

 

 

CSPORT

A. 21-15-9
Bench press
Dips
Push ups

B. 3 rounds for time
block run, 800m run, 400m run
10 burpee box jumps
20 KBS
30 situps
40 air squats (shoot for unbroken)

Comments (3)

  1. Scott L

    Class WOD

    A: 200# (missed 205# 3x but had it locked out)

    B: 21:59 (subbed 50 cal airbike for run)

Comments are closed.