The Blur
Choose one gymnastic skill and, after a thorough warm up that includes shoulder prep, practice it for at least 30 minutes. Take your time and focus on technique and efficiency.
The Special Place
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps)
On the Front Lines
“Joshie” Complete three rounds for time of: 21 Dumbbell snatches, right arm 21 L Pull-ups 21 Dumbbell snatches, left arm 21 L Pull-ups Post time to comments. These are squat
Watchin the Cup
Five rounds for time of: 15 Thrusters (135/ 95) Run 400 meters Post time to comments.
Partners!
“Balls ‘n Bells” With a partner, 3 rounds for cumulative reps of: Partner Kettlebell toss, 2 pood/1.5 pood GHD med ball throw situp, 12 lbs/8 lbs 2 Person Deadlift, 315 lbs/225 lbs
Heroes
“Johnson” Complete as many rounds as you can in 20 minutes of: 245 lb similar athletic ability. There will be a CrossFit 101 at eleven o’clock am; also this Saturday.
Ass Blaster
Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups
Thirst for Knowledge
For time: 20 Back Squats (225/ 135) 40 Toes to bar 60 Kettlebell swings (70/ 55) WOD demo with Chris Spealler (mov/ wmv) Josh Everett 4:18, Rob Orlando 5:18, Chris
Puhlayo Market Sign Up
Our first market delivery at the new box is this Thursday! If you’re interested in what we receive, come in and check out one of the boxes. Its a
The Cleanse
As many rounds and reps as possible in 20 minutes of: 15 Double unders 65 lb Thruster, 15 reps 15 Burpees Post rounds and reps to comments. Kara’s good thruster position exhibits feet
