CrossFit – Mon, Apr 3
CrossFit – Mon, Apr 3 Back Squat (Weight) 3×10 @ 70% of 1RM Rest :90 between sets Metcon (Time) 5 Rounds for Time 10 KBS 70/53 20 Front Rack KB Step Ups 10 Burpee Box Jump Overs 24/20 20:00 cap
CrossFit – Mon, Apr 3 Back Squat (Weight) 3×10 @ 70% of 1RM Rest :90 between sets Metcon (Time) 5 Rounds for Time 10 KBS 70/53 20 Front Rack KB Step Ups 10 Burpee Box Jump Overs 24/20 20:00 cap
CrossFit – Sat, Apr 1 Saturday Community WOD – Bring a friend! (Time) 4 rounds for time 6 Deadlifts 12 Box Jumps 6 Hang Power Cleans 12 Lateral Burpees 6 Shoulder to Overhead 12 Pullups *rest 2:00 between rounds* RX 95/65 24/20 RX+ 135/105; 6 Bar Muscle Ups; Only rest 1:00
CrossFit – Fri, Mar 31 Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin "Gunny" Barreras, 49, of
CrossFit – Thu, Mar 30 Metcon (AMRAP – Rounds and Reps) 20min AMRAP:15 Jumping Squats (Air Squats)10 Pull-ups (Jumping PU/Barbell PU/Ring Rows)5 Wall Walks *Scale reps as needed
CrossFit – Wed, Mar 29 Metcon (AMRAP – Reps) 5 Rounds:1A) 10 Barbell Good-mornings; rest 30 secs1B) 10 GH Raises; rest 30 secs *You may use weight on the good-mornings. Metcon (Time) For Time: Buy-In: 1000m Row1-2-3-4-5-6-7-8-9-10Clean and Jerk115/75Front Rack Box Step-Up 24/20Buy-Out: 1000m Row Scale the weight accordingly.
