Skills Practice
Muscle Ups 5 X 5 of Front Squats
4 Rounds for Time
400m Run Bear Complex (95#M / 65# W)DeadLiftRowHang CleanFront SquatPush PressBack Squat If you place the barbell on the ground, must complete 6 Burpees and continue.
As Many Rounds As Possible in 20 minutes
10 Wall Ball Shots 15 Push Ups 20 Air Squats
April 27, 2009
5 Rounds of the following exercises: 45sec of work at each station, 15 sec of rest between stations: Get Up to Ball Slam Overhead Squat (45#M / 35#W) Box Jumps, 22" 50m Tire Drag / Hose Sprint Kettlebell Clean & Press Sledge Slam Plank Hold 1 minute rest in between rounds
FIREBASE CLOSED TODAY
The FireBase will be closed TODAY in order for our staff and members to attend the "Dirty South South East Regional Qualifiers" for the CrossFit Games being held at CrossFit East in Jacksonville, Florida. Please join us in Jacksonville as we cheer on Dave C., John D. and Corey M. who will be competing in [...]
3 Rounds for Time
Row 500m for Calories (calories burned becomes rep count for the following exercises) Push Ups Air Squats Kettlebell Swings 4-count Flutterkicks The FireBase will be closed tomorrow, Apil 25th in order for our staff and members to attend the "Dirty South South East Regional Qualifiers" for the CrossFit Games being held at CrossFit East [...]
Power Cleans
5 Set of 5 Reps
