“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 Pull Ups
Post rounds to comments.
Tuesday Workout of the Day
April 14, 2014 by
Monday Workout of the Day
April 13, 2014 by
A1. Back Squat 3 x 5 add 5-10lbs to 2 weeks ago
A2. Wtd Pull Ups X 3-5 X 3
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“Christine”
3RFT:
500M row
21 box jumps
12 BW deadlifts
Coach Kim and the Crossfit Weightlifting Coaches Course staff at Crossfit Reignited in Wilmington.
Friday Workout of the Day
April 10, 2014 by
All Classes:
MAP- 5 minutes on and 3 minutes rest
1.
5 KBS 70/53
5 burpees
2.
10 box jumps and step down
10 hand release push ups
3.
5 CTB
25 double unders
4. 5 T2B
15 wall balls
5. 5 ring dips
10 DB 35/20 push press
Thursday Workout of the Day
April 9, 2014 by
A. 1 PC + 2 HSC + 6 FS Every 2 MOM for 10 Min (50% clean 1rm)
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B.
5 rounds for time:
5 strict pull ups
10 tire flips
15 DU
20 barbell lunges 65/45
60 sec rest
Tuesday Workout of the Day
April 7, 2014 by
A. Press @20×1; work up to a 1RM in 12 Min
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21-15-9
HSPU
Ring Dips
Push Ups
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20 Sec AD All Out; rest 2-3 min X 4
8:30AM Class:
A1. Deadlift @ 30×1 X 12 X 3; 45s
A2. Sup grip Pull Up or Negs @ 3110 X 8-10 X 3; 45s
B1. GHR @ 20×1 X 10 X 3; 45s
B2. 60 Sec FLR in Rings X 3; 45s
C1. Overhead Squat @ 30×1 X 12 X 3; 30s
C2. 60 Sec Double Unders; 60s
D1. Seated Bicep Hammer Curls @3010 X 12 X 3; 30s
D2. Tricep Ext w/ EZ Bar @ 3010 X 10 X 3; 30s
Friday Workout of the Day
April 3, 2014 by
Wednesday Workout of the Day
April 2, 2014 by
20 front rack KB lunges 53/35
10 renegade rows 35/20
Rest 2 min
X4
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7 min AMRAP
7 power snatches 95/65
7 T2B
14 DU
Jodi gets a Clean and Jerk PR with 135#!
