3 x

12 OVHS
12 Box Jumps
12 Pullups

Fun Friday...

The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

4 rounds

15 kb swings
30m burpee long jumps
10 db thrusters
30m burpee long jumps

21-15-9

High Hang Squat Clean
Weighted step ups

If you are feeling it... use the same bar for both :)

400m run
21 Push Up
15 Sumo-deadlift high pull
9 Push-ups
800m run
9 Push-up
15 Sumo-deadlift high pull
21 Pushup
400m run

8min AMRAP

Wallballs/Pull ups/Double Unders

10/6/2

You decide which rep goes with which exercise...  10 wallballs , 10 double unders  or 10 pullups your choice ;)

5 rounds

5 K2E
10 Push Press
50 Double Unders

Thrusters and burpees... a lethal combo lol

10min AMRAP:

On the minute:
Complete 5 burpees and then perform max rep thrusters for the rest of the minute.
The goal is to complete as many thrusters as possible in 10 minutes

5 rounds

5 deadlift
15 kb swings
200m run

10 ring push ups
25 butterfly sit ups
50 OVHS
25 sit ups
10 ring push ups

Here is an article by Greg Glassman on the OVHS

Fun Friday...

tire flips
12 power cleans
400m run

In teams of two - one team member does tire flips while his partner does 12 power cleans. switch. then both team members run 400m meters

8 min AMRAP

3 Pullups
6 Toes to Bar
12 Wallballs

 

3 rounds

20 DB Squat Cleans
20  Dumbell Push Press
100m run

10 min AMRAP

5 Shoulder to overhead
10 deadlifts
15 Box jumps

Remember this one?

Badlands CrossFit is where its at!

Starting this week:
On Ramp - Tues/Thurs 5:30pm
Kids CrossFit starts back Tues/Thurs 6:30pm
Amber is firing up her 8:15am and continues with 10am
Benchmark Saturdays with Ray

All other classes continue as scheduled:)

No Classes on Monday!

Enjoy the long weekend!

Thank You!!

Thank you to all those who came out to the Hotshots Hero WOD!! We raised almost $700 dollars! Thank you Ryan for taking the bull by the horns and getting this organized!!