Monday, August 1st 20 calorie Row 30 Wallball Shots, (M-20/W-14) 20 Toes to bar 30 Box jumps, (M-24/W-20″) 20 Sumo-deadlit high-pull, (M-108/W-70) 30 Burpees 20 Shoulder to overhead, (M-135/W-95) Sled pull, 50ft (M-200/W-140) For Time.
Sunday, July 31st 5-5-5-5-5 Power Clean Then: 500m Row 20- Overhead Walking Lunges (M-45/W-25) 20- Ring Pushups 20- Reverse Hyperextensions 3 rounds for time.
Saturday, July 30th 10-10-10-10-10 Front Squats Then: 200ft Farmers Walk (M-95lb barbell per arm/W-65) 10 CTB Pullups 15 Push Press (M-135/W-95) 20 GHD Situps 3 Rounds for Time. All CFLE members are invited to my house to eat, hang out, and watch the CrossFit Games today starting at 12:00pm. Call for directions. Random wod’s may [...]
Friday, July 29th Rest Day. Missed a wod this week? Make it up today! *CrossFit Endurance Seminar at CrossFit the Ville August 6th from 11:00am-2:00pm. Member’s price is $30, Non Members $50. *The CrossFit Games start today! Check them out at: www.games.crossfit.com. All members are invited to my house Saturday after the classes (noon til [...]
Thursday, July 28th 1000m Row 5 Wall Walks 10 Burpees 15 Thrusters (M-95/W-65) 20 Back Extensions 25 KB Swings (M-53/W-36) 30 Ring Rows 2 Rounds for Time. (Because most of our members do not make all classes during the week we will do 2 consecutive Strength and/or Power days followed by a longer metcon/chipper style [...]
Wednesday, July 27th 10-10-10-10 Deadlift & Dumbbell Shoulder Press Then: 15 Minute AMRAP: 5 Handstand Pushups 10 Knees to Elbows 15 Sumo Deadlift High Pulls (M-75/W-55)
Tuesday, July 26th 5-5-5-5-5 Power Snatch Then: 1/4 Mile Run 25 Wall Balls 30 Pushups 35 Situps 3 Rounds for Time.
Monday, July 25th Rest Day.
Sunday, July 24th 10-10-10-10-10 Back Squat & Bench Press Then: 3-3-2-2-1-1 Weighted Dip or Ring Dip
Saturday, July 23rd “Lindy’s Return” 50 Double Under buy in, 3 rounds of: 10 Pullups 20 Pushups 30 KB Swings (53/35) 40 Squats 50 Situps, then 50 Double Under cash out.
