Fun Friday

60 Calorie Row,  60 Power Cleans
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (30/20)
20 Calorie Row, 200 Meter Run

18-15-12

medball sit ups
medicine ball cleans
lateral medicine ball toss

5 rounds

5 burpee long jumps
20 kettlebell swings
50 m sprint

Mini Murph :)

1 km run

then:
10x
6 pullups
12 push ups
24 air squats

1 km run

DOUBLE HANGER Master/Teen CrossFit Games 2015

3x
100 double Unders
7 Hang power cleans and jerks

On Ramp

Next On Ramp starting in the Fall stay tuned for details!

4 rounds

30 sec on 15 off

Squats 95/65
Shoulder press
OVH Walking Lunge
Battling Ropes
Bar Hang
Hand Stand Hold

Badlands CrossFit Kids

Hey summer classes will run on Mondays/Wednesdays at 9 startling tomorrow!

1000m run
50 wallballs
50 push ups
50 wallballs
1000m run

200m run
75 box jumps
10 ball slams

400m run
50 box jumps
20 ball slams

800m run
25 box jumps
20 ball slams

Happy Birthday Canada!!

Partner Wod:

10min AMRAP
1 partner working at a time
200 m sprint with slam ball 40/30lbs

rest 1 min

10min AMRAP
1 partner working at a time
5 pull ups
10 wallball shots
15 KB Swings

rest 1min

5min AMRAP
partner sit ups with medicine ball