Fun Friday

Workout 1:
Pull-ups
10-9-8-7-6-5-4-3-2-1
Burpies
1-2-3-4-5-6-7-8-9-10

Workout 2:
Push press
1-2-3-4-5-6-7-8-9-10
Box jumps
20-18-16-14-12-10-8-6-4-2

CrossFit Total

1 rep max back squat
1 rep max shoulder Press
1 rep max deadlift

4 rounds

3 heavy clean and jerks
200m run
5 pullups

Partner Wod 20 min AMRAP:

Parnter 1:
runs 400m

Partner 2
as many reps as possible of:
10 T2B
10 KB Swings

Switch

2 rounds of:

12 dumb bell thrusters
26m bear crawl

12 dumb bell thrusters
26m burpee long jumps

Friday at the Fights

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 14/20 pound ball,
Sumo deadlift high-pull, 55/75
Box Jump,
Push-press, 55/75 pounds
Row (Calories)

20-16-12

SA Dumbell Snatches
Deadlifts
Bar facing burpees

no its not thrusters lol

27-21-15-9

Front squats
Push Press

15 OVHS
50 jumping squats with med ball
100 double unders
50 jumping squats with med ball
15 OVHS

Holiday Hours

Easter Sunday - CLOSED
Easter Monday - CLOSED

Regular class times on Tuesday!!

3 rounds

17 push ups
17 kbs
17 burpees
17 box jumps

Fun Friday

10x

5 Front Squats
5 HSPU/Pusups

4 rounds

15 push press
20 box jumps
30 situps

10 min AMRAP
2 power cleans
2 bar facing burpees

4 power cleans
4 bar facing burpees

6 power cleans
6  bar facing burpees etc

CrossFit Games WOD 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

5 rounds

3min AMRAP

3 power cleans
6 box jumps
9 ball slams
1 min rest