Wednesday 10/09/14
3 x 10 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Then 6 Rounds – 40m Dog Sled @ 90/55lbs
3 x 10 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Then 6 Rounds – 40m Dog Sled @ 90/55lbs
3 x 10 Back Squat Accrue 250 Double Unders Between Sets Then For Time – 30 Back Squats @ 135/95lbs – 30
7 x 3 Strict Press 5 x 10 Cal Air Bike Between Sets, Medium Effort Then 3 Rounds x 5 Minutes 15-10-5
12 Minutes – Run As Far As Possible Then In teams of 3, 3 rounds each in relay format of: – Suicide Sprint
5-5-3-3-1-1 Overhead Squat 5 x 15 Chest To Bar Chin Ups Between Sets Then “Nancy” 5 Rounds – 400m Run –
3 Rep Max Dead Lift Then 7 Minute Partner AMRAP – 3 Dead Lifts @ 315/205lbs – 9 Box Over Jumps @ 24″/20″,
7 x 3 Back Squat 7 x 6 Strict Chin Ups Between Sets Then 13 Minute AMRAP – 10 Full Cleans @
5 x 5 Floor Press 5 x 10 Bent Over Barbell Rows Between Sets Then 10-9-8-7-6-5-4-3-2-1 – Push Press @ 115/75lbs –
10 Rep Max Power Clean (Touch And Go) 5 x 30sec Weighted Planks Between Sets Then “Row, Row, Row, Burpee” –
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.