Friday Fun

Saturday Class...

Crawl...Walk...CrossFit

Katie showing us how to do the dancing squat!:)

22-16-10

Weighted step ups-press up-lunge
Russian twist

9:30 Class Cancelled Tomorrow

Due to the parade tomorrow there will be no 9:30 class. All other classes remain the same.

30 thrusters
10 T2B
200m run

20 thrusters 
20 T2B
200m run

10 thrusters
30 T2B
200m run

* thrusters get heavier each round

Double Down

Double DT:
10 rounds

12 Deadlift
9  Hang Power Cleand
6  Push Jerks

12 HSPU
15 Back Squats
20 Burpees

9 HSPU
18 Front Squats
20 Burpees

6   HSPU
21 OVH Squats
20 Burpees

40 box jumps
20 SP

30 box jumps
15 Shoulder press

20 box jumps
10 Shoulder press

10 box jumps
5 Shoulder press

 5:30

21/15/21
box jumps
DB walking Lunge
Sit ups

4 rounds

25 wallballs
20 burpees
15 cal row
10 hang squat cleans


5:30

2x
1 min max wallballs
1 min max hang squat cleans
1 min max burpees
1 mi max hang squat cleans

"Life begets life. Energy creates energy...."

Fun Friday

Early morning crew:

9am crew:

30 Hang Power Snatch
30 OVH Walking Lunge with same bar

15 Hang Power Snatch
15 OVH Walking Lunge

8 Hang Power Snatch
8 OVH Walking Lunge

4 Hang Power Snatch
4 OVH Walking Lunge


*  each round add more weight
12 min time cap


5:30 crew

10 min EMOM

3 ring dips
3 pull ups

for remaining time choose: (whatever you choose stay with it for entire EMOM)
10 air squats or
3 HSPU or 3 Push Ups

7 x

7 push ups
7 box jumps
7 roll over burpees

3min AMRAP
3 PC
3 HSPU
50 m sprint

rest 2 min

3min AMRAP
3 PC
3 Front Squats
2 PP

rest 2 min

3min AMRAP
3 PC
6 HSPU
50 m sprint

5 rounds

10 Pistoles
15 Push Ups
20 T2B/Sit ups

Details at GymnasticsWOD

9:15 am crew:

6:15 am crew

Happy 149th Birthday Canada

4x

7 ring dips
14 deadlifts
28 Double Unders

5:30 class:

4x
35 wallballs
12 pull-ups
200m run

12 min AMRAP

Sled pull or prowler to end of bus lane and back
5 tire flips
10 push ups

15 T2B
15 Box Jumps
200m run
50 SU
20 push ups
200m run
10 C2B
10 KB Swings
200m run
10 push press
200m run
10 power cleans
200m run
1 MU

9 thrusters
15 push ups
9 thrusters
15 box jumps
9 thrusters
200m run
9 thrusters
20 T2B
9 thrusters

Happy Father's Day!

5x

15 wallballs
12 power cleans
9 lateral over bar burpees

10-1
HSPU
1-10
Pullups

5:30 Crew

12 power snatch
12 OVH Lunge
10 power snatch
10 OVH Lunge
200m run
10 power snatch
10 OVH Lunge
12 power snatch
12 OVH Lunge

35 min AMRAP

17 Power Cleans
75 Air Squats
600m run with plate

4 rounds

400m run
Max reps heavy deadlift

50 sit ups
50 box jumps
50 t2b
50 walking lunges
50 push ups
50 cal row

Friday Fun

Partner WOD

60 Deadlifts
30 Burpees
60 Front Squats
30 Burpees
60 Push Press
30 Burpees

*with remaining time max rep Clean and Jerk

15-12-9-6-3

Power Snatch
Box jumps

 

2:00 AMRAP
21 Power Cleans
21 BF Burpees

rest 2:00

1:30mim AMRAP
15 Power Cleans
15 Athletic Burpees

rest 2:00 min

1:00 AMRAP
9 Power Cleans
9 BFF Burpees

** each round add weight on power cleans

Thruster love❤️

A photo posted by Badlands Crossfit (@badlandscrossfit) on Jun 7, 2016 at 4:13pm PDT

 5 rounds

5 Push Press
10 Ball Slams
15 Thrusters


5:30 crew:

AMRAP 1:30
21 thruster 95/65
21 ball slams
rest 2:00 min

AMRAP 1:30
10 Thrusters 135 /85
10 BF Burpies
rest 2min

AMRAP 1:30
5 Thrustes 155 / 105
5 Ball slams
5 BF Burpies

200m run
20 OVHS
200m run
25 C2B Pullups
200m run
20 OVHS
200m run

Friday Fun

9min AMRAP

5 T2B
10  box Jumps
15 Wall Balls

400m run

20 Single Arm Dumbell/Kettlebell Power Snatch
20 ring Push ups

300m run

14 Single Arm Dumbell/Kettlebell Power Snatch
14 ring Push ups

200m run

8 Single Arm Dumbell/Kettlebell Power Snatch
8 ring Push ups

100m run

5:30

800m run
15  squat cleans 95/65

400m run
12 squat cleans 115/80

200m run
9 squat cleans 135/95

100m run

100 double Unders

3x
15 deadlifts
50 sit ups

100 Double Unders

5:30 Crew:

7 HSPU
3 Deadlifts
1 bar Muscle Up

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

or

"Hildy"

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Friday Fun

20min AMRAP

20 KB Swings
10 Atomic Situps
200m run

4 rounds
10 GRD 2 OVH
10 T2B

27-18-9

Back Squats
Box Jump Burpees