Fun Friday

12 min AMRAP

5 HH Power Cleans
10 Box Jumps
20 Wallballs

7 rounds

7 thrusters
7 pull ups

Hey 4:30 crew!! Tomorrow we are having a field trip Meet at CHHS for a WOD with Ray. We get to "break in" his new weight lifting room! Oh Yeah!!

in teams of two complete
100 deadlifts

while one team member is lifting the other sprints 100m then switch  Continue until 100 deadlifts are complete

Kids CrossFit

"Hats off to all the kiddos :) that came out to Badlands Kids Crossfit over the summer!! It was a lot of fun watching you grow and get stronger!! Enjoy the last few days off before you head back to school and look forward to seeing you all again September 3 @ 6:30pm!  There is a lot more FUN and a few surprises planned"

Love, 

Pam and Patsy

100m sandbag run
shoulder to overhead 10-1

start each round with sandbag run
first round 10 reps, second round 9 reps. etc

2 rounds

21 box jumps
21 pullups
21 sit ups
21 push ups
21 air squats

3 rounds

30 wallballs
10 burpies

3 rounds

12 OVHS
21 Push ups
400m run

Fun Friday..

3 min at each station rest 2min between stations
For max reps:
Row calories
Box jump
Air Squat
Double Under

Warm up with a little heavy shit roulette:

For Time:

10 thrusters
50 pull ups
50 push ups
50 air squats
50 double unders
10 thruster

12min AMRAP

10 box jumps
10 Push Press 55/75lb
10 SDLHP

5 rounds

10 HH Squat cleans
10 Burpee pullups
200m run

Hero WOD- "Randy"

75 Power Snatches 75/55lb

Fun Friday

400m Run
40 Box Jumps
40 Sit ups

300m run
30 Box jumps
30 Sit ups

200m Run
20 Box Jumps
20 Sit ups

100m Run
10 Box Jumps
10 Sit ups

21-15-9
deadlifts
wallballs

10min amrap

5 burpies
10 SA Dumbell power snatch
50 double unders

30 pullups
400m run
15 push press
800m run
15 push press
400m run
30 pullups

Gym closed Holiday Monday

FGB Fun Friday!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3 rounds

25 Deadlifts
10 walking lunges holding bar in front rack
400m run

Use the same bar for deadlifts and walking lunges