Oct 20, 2013
Bring A Friend Week Continues!
Our guests did awesome on Saturday and we can’t wait to see new faces today and Wednesday.
Conditioning:
30 minutes, working in teams of three:
800m Seabag (70/50) run followed by as many rounds as possible of:
- 90 Wall Ball (one may work at a time)
- 90 Overhead Walking Lunges (25/15) (two may work at a time)
- 90 Sledge Hammer strikes on tire (one may work at a time)
- 90 Situps (two may work at a time)
Team must stay together on run- one seabag per team.
Thanks to Yuri and Chris for a great Saturday afternoon!
Oct 18, 2013
Conditioning:
“Cadillac Man”
Working in teams of four, complete as many rounds as possible in 25 minutes of:
- 4 x 250m Row Relay
- 4 x 10 Push-Ups Relay
- 4 x 10 Pull-Ups Relay
- 4 x 10 Goblet Squats (53/35)
*Every minute on the minute each team must complete 12 burpees
Oct 17, 2013
Strength: Every minute on the minute for 25 minutes complete one clean & jerk.
Conditioning: “Escape from Alcatraz”
In teams of two with one partner working at a time row 5k meters for time switching every 500m.
Oct 16, 2013
Rest day! Come in to make up a workout or work on some mobility.
Bring A Friend Days!
Have a friend interested in CrossFit? Solidarity Bring A Friend Days are back! Bring a friend (or two) with you to class; you’ll be their tour guide for a fun partner work out. Bring a friend on:
- Saturday, October 19th
- Monday, October 21st
- Wednesday, October 23rd
Oct 15, 2013
Strength:
Every minute, on the minute for 20 minutes:
Even: 2 Wall Walks
Odd: 2 Muscle Ups (or transitions or ring dips)
Conditioning:
For time:
500m row
-then-
21-15-9:
- Wall Ball (20/14)
- Chest to Bar Pull Ups
