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Happy Birthday, Abed, Jonathan & Ivy!
7 Minute AMRAP 10 Kettle Bell Swings 70/53lbs 30 Double Unders Rest 3 Minutes 7 Minute AMRAP 10 Chest to Bar Pull-ups 30 Double Unders
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3 Rounds for time of:
400m Run 50 Abmat Sit-ups (anchored feet) 30 1-Arm Russian Swings 70/53lbs (alternating arms) Happy Birthday, Brady & Heidi!
12 Minute AMRAP 12 Wall Ball 20/14lbs 10/9' 18 Kettle Bell Swings 53/35lbs 24 Double Unders Why I CrossFit...... CrossFit gives me the opportunity to go and do whatever life presents. It could be riding my mountain bike locally with friends or in Colorado racing down the slopes. The scariest thing in the world to me is to look back and think I just existed. I want to be alive while I am living..... Coach B. "To live is the rarest thing in the world. Most people just exist." Oscar Wilde " I don't care how old I live; I just want to be LIVING while I am living!" Jack Lalanne Happy Birthday, Allison!
For time: 1000m Row 50 Shoulder to Overhead 115/75lbs 30 Kettle Bell Swings 70/53lbs 18 Minute AMRAP
9 Knees to Elbow 12 Box Jumps 24/20" 15 Kettle Bell Swings 53/35lbs "There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." Greg Glassman - Founder & CEO of CrossFit.com Happy Birthday, Alexia!
6 Rounds for time of: Run 200m 15 Kettle Bell Swings 70/53lbs 10 Pull-ups Rest 30 seconds after each round. Baseline WOD
For time: 1000m Row 50 Wall Ball 20/14lbs 10/9' 40 Kettle Bell Swings 53/35lbs 30 Burpees Reminder, we are having a dinner at the box Friday night. Come and celebrate the end of the challenge with food from Fit City Foods. Sign up at the gym on the whiteboard. Baseline WOD
For time: 1000m Row 50 Wall Ball 20/14lbs 10/9' 40 Kettle Bell Swings 53/35lbs 30 Burpees 18 Minute AMRAP
12 Kettle Bell Swings 53/35lbs 15 Medball Cleans 20/14lbs 30 Double Unders For time:
21-15-9 Burpees Kettle Bell Swings 2/1.5pood This one should be a fast one. We will have time in class after the wod to work on your in the gym goal. |
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