Another fun Friday!

EMOM x 5 min going up to 5 reps
1 power clean
1 front squat
1 push press

then
EMOM x 5 min
Starting at 5 reps and going down to 1
5 power clean
5 front squat
5 push press
then

3x
20 push ups
20 sit ups

5 x

50 double unders
20 wallballs
10 deadlifts

15 min AMRAP

5   HSPU
10 Pistols
15 KB SDHP

5 rounds

12 lateral burpee box jumps
12 front squats
5 Shoulder to overhead

Fun Friday Chipper

10 sprints
20 burpees
30 situps
40 push ups
50 walking lunges

50 air squats
40 push ups
30 situps
20 burpees
10 sprints

10 min AMRAP

6 SA dumbbell Power Snatch
12 ring push ups
25 Barbell squats

5 rounds

5 Hand Power Cleans
10 Pull Ups
20 Box jumps

50 Front squats
50 Back Squats

every time bar is put down 200m row

3 rounds

15 thrusters
12 burpees

7x

7 OVHS
7 Step ups with bar
7 C2B pullups

"More die by the fork than the knife!" :)What to eat?? How much to eat?? When to eat?? So many questions!!! This...

Posted by Badlands Crossfit on Monday, November 23, 2015

Hey crew every Friday now till Christmas we are hosting a Badlands "Christmas 4 Christmas!" Pilates class From 12:10 -...

Posted by Badlands Crossfit on Monday, November 23, 2015

Skill: OVHS

7min AMRAP

2 - Hang Squat Cleans
4 - 3 lateral jumps 1 burpee

21-15-9

pull ups
front rack walking lunge

 _________

 5:30 crew:

5 RFT

3 deadlifts
10 HSPU

10 min Amrap

10 Kb swings
10 Box Jumps

15-12-9-6

Power Cleans
Burpee
T2B
Push Press

Friday Fun...

4 rounds..

20 OVH Lunge 75/55
50m Farmers carry
250m row

11 min AMRAP

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  2k run

No regular classes on Remembrance Day

"Cindy"

20min AMRAP

5   pull ups
10 push ups
15 squats

7min AMRAP

7 power cleans
7 thrusters
7 bar-facing burpees

Boston Spartan...

Friday Fun...

Double Unders - Wallballs

50-10
40-20
30-30
20-40
10-50

"Diane"

21-15-9
Deadlifts
HSPU

13 min AMRAP

8 ground to OVH
6 front squats
4 bar facing burpees

5 rounds
row 200m  sprint

then

4 rounds
30 air squats
20 sit ups
10 pullups

Foundations class paired with yoga kids...

Hey crew got an exciting new trial class, so give some feedback and send this out to anyone that may be interested....
Posted by Badlands Crossfit on Sunday, October 18, 2015

Happy Halloween

Fun Friday

 

5 rounds

15 ring push ups
15 sit ups
35 KB SDHP

4 rounds of 2 minutes on 2 minutes rest:

5 C2B pullups or bar muscle ups
10 sprints
max reps heavy thruster

rest

21-18-15-12-9-6-3

OVHS
Ring Dips

15 min AMRAP

10 Power cleans
20 Wallballs
30 Double Unders

TGIF!

30 sit ups
21 Kettlebell swings
21 box jumps

30 sit ups
18 Kettlebell swings
18 box jumps

30 sit ups
15 Kettlebell swings
15 box jumps

continue going down by 3 (12-9-6-3)

4 rounds

3 heavy power cleans
1 jerk
100m run
5 power box jumps


5:30

3 rounds
12 thrusters
21 burpees
500m row or ski

5 rounds

10 deadlifts 225/185
10 ring dips

10 box jumps
10 bar muscle ups

20 kettle bell snatch
20 pistoles

30 OVHS
30 T2B

40 situps
40 medball cleans

50 burpees
50 double unders

3-3-3-3-3-3-3
push press
then

100 suicide sprints... every minute on the minute 5 burpees 5 box jumps

Tabata FGB

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)
Row (Calories)

There is no additional rest between exercises.

10 min AMRAP

Push Jerk
Pull up
150m row

each round +2 push jerks +2 pullups

5rounds

10 push-ups on bumper plate
50 ft lunge lunge squat squat
20 ground 2 OVH with bumper plate


5:30 crew
4 x
5 OVHS
10 Pull ups
15 sit ups

3 rounds

21 kb Swings
15 Front Squat
9 Push Press

Happy Thanksgiving

Special workout at 10 am... Bring a donation for the food bank!