Posts by author: brandy
Tabata Something Else
Tabata Something Else:
Pull ups
Push ups
Sit ups
Squats
*No rest between exercises
**Score total reps
Mobility today at 10
Back Squat and Kb Swings
Every 30 sec EMOM for 12 min:
1 Clean and Jerk
*use same weight as you did on 2/18/13
If you didn’t do it then use:
70% of 1RM Jerk -or-
155/105, 135/95, 115/75, 95/65
Burnout:
21-15-9
Back Squat 135/95 *no racks
Kb Swings 53/35
Open wod 13.1 going down tonight at 7
It’s that time of year! For the next 5 weeks we will be having our CFG Open wod on Friday nights. We encourage you to come and show your support to our amazing athletes who have taken on this challenge! As always we are opening our great facility up to any and all CrossFitters. We’d love to have our friends from other CF gyms in the area come out and throw down with us!
Row, Push Press, Double Unders
4 Rounds each for time:
250m Row
12 Push Press 95/65
30 Double Unders
Pull ups, Wallballs, Suicide Run
5 Rounds:
10 Pull ups
20 Wallballs 20/16
30yd Suicide Run
*Rest 2 min between rounds
**Score total time
Push Ups, Box Jumps, Sit Ups
Bench Press 5-5-5-5-5
AMRAP in 10 min:
7 HR Push ups
14 Gs Box Jumps 24/20″
21 Sit ups
WOW: Zeus
3 Rounds:
30 Wallballs 20/16
30 Sumos 75/55
30 Box Jumps 20″
30 Push Press 75/55
30 Cal Row
30 Push Ups
10 Back Squats @BW
Rest Day
Rest Day
Next On Ramp Class starts Monday March 4
- This class is required for all new members
- Call 801-900-3480 to register as space is limited
- Learn more
Thrusters, HR Push Ups, Atomic Sit ups
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
HR Push Ups
Atomic Sit ups 45/25
Next On Ramp Class starts Monday March 4
- This class is required for all new members
- Call 801-900-3480 to register as space is limited
- Learn more
Hang Snatch
Hang Snatch 2-2-2-2-2-2
7 Rounds:
7 Push Jerks 155/105
7 C2B Pull ups
7 burpees
*15 min cap
Next On Ramp Class starts Monday March 4
- This class is required for all new members
- Call 801-900-3480 to register as space is limited
- Learn more
