Fun Friday...

5 rounds

9 Ball Slams
7 OVHS
5 Strict Pull Ups

7min AMRAP

5 hang Power Cleans
5 toes to bar
5 push ups

Kids CrossFit...

Badlands Kids CrossFit:
Tues/Wed 3:30-4:00pm
Tues/Thurs 6:30-7:00pm

10 rounds:

1min
3 Deadlifts
25 double unders
in remaining time AMRAP burpees
rest 1 min

5 rounds

10 kb pistols
10 kb push press
10 box jumps

Badland Birthday Party

Fun Friday

Complete with a partner:

8 minutes
250m Row
Front Rack Hold 95/65
*one partner rows, one partner holds barbell. Barbell must be held in front rack for other partner to row.
**max distance on rower
 

Rest 2 min
 

4 minutes max air squats
*one patner works at atime
**total squats combined
 

Rest 2 minutes
 

8 minutes
10 box jump overs 24/20
Deadlift hold 145/105
*one partner jumps, one partner holds barbell. Barbell must be held off ground for other person to jump.
**max jump overs

(thanks CrossFit Apex)

New sessions start November 3rd, 2014

Calli giving out double high fives!

4 rounds

15 KB Swings
20 Weighted Walking lunges
200m run

4 rounds

3 hang squat cleans
6 HSPU
100m run

30 pullups
50 thrusters (45/35)
800m run
50 thrusters
30 pullups

No regular classes today! Special TURKEY WOD at 2pm

3 rounds

7 HPC
10 Lunges with PC Bar
21 Double Unders

8min AMRAP

7 SA KB Thrusters
7 ring push ups
14 180 lunge jumps