Wednesday, September 1st 2 – Muscle Ups 3 - Hand Stand Pushups 4 - Box Jumps (M-36″/W-30″) 5 – Rounds. Then: 20 – Second Hanging L-Hold 30 – Second Plank Hold on PURMOTION trainer 40 – Second Squat Hold 5 – Rounds. (rest as needed but must stay in each position for 20/30/40 seconds per round)
Tuesday, August 31st 10-10-10-10 Back Squat & Bench Press Then: With a 45 pound barbell, 21-15- and 9 reps for time of: Turkish Get-ups, alternating arms Sotts press
Monday, August 30th Rest Day.
Sunday, August 29th Hang (Squat) Snatch 3-3-3-3-3 Then: 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds
Saturday, August 28th 1/2 Mile Run 50 Pushups, 50 Situps, 50 Squats 1000M Row 50 Pullups, 50 Box Jumps, 50 DB Push Press (M-40/W-25) 1 Mile Air Dyne Bike 50 Walking Lunges, 50 Back Extensions, 50 Knees to Elbows
Friday, August 27th Shoulder Press/Front Squat 4 sets x 5 reps. Record heaviest set of 5 reps for each lift. Then: 200M Shuttle Run, 21 Wall Balls, 21 Kettlebell Swings (M-2 pood/W-1.5) 200M Shuttle Run, 15 Wall Balls, 15 Kettlebell Swings 200M Shuttle Run, 9 Wall Balls, 9 Kettlebell Swings *Come out and participate in [...]
Thursday, August 26th Rest Day. *Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here at CFLE at 12 and the 3rd will also be here at 2:00.
Wednesday, August 25th 1/4 Mile Run 15- Squat Cleans (M-135/W-95) 30- Situps 3 Rounds for Time *The 9:30am class will be cancelled tomorrow. Sorry for the inconvenience. The 6:30am and 6:oopm classes are on as scheduled. *Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City [...]
Tuesday, August 24th 20 Minutes, As Many Rounds As Possible: 10- Chest To Bar Pullups 10- Burpees 20- Double Unders *The 9:30am class will be cancelled tomorrow. Sorry for the inconvenience. *Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here [...]
Monday, August 23rd 3-3-3-3 Deadlift Then: 21-15-9 reps each: Bench Press (M-225/W-115) Overhead Squat (M-135/W-95) GHD Situp
