CrossFit Class

WOD- Filthy Fifty

50 reps of the following movements for time:

50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/26 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions/Supermans
50 Wall ball shots, 20/14 lbs
50 Burpees
50 Double unders

Intermediate Class

WOD- For time:

400 meter run, then

40 double-unders

30 kettle-bell swings

20 burpees

10 (heavy) hang cleans

20 burpees

30 kettle-bell swings

40 double-unders, then

400 meter run

Monday’s CrossFit Class results

Intermediate Class below

 One of our members Justin Bruce, said when the Open started that; “it’s my annual exam”.  

What a great way to look at the CF Open!  

Did you compete?  Why/why not?  Are you going to try (again) next year? How will you improve?  What is your plan?

For most of us the Open is not about going to Regionals or the Games.  It’s all about setting goals and achieving them. How will you get better this year?

We’d love to hear your thoughts!

CrossFit Class

LIft- Back Squat 3×5

WOD- 12 minute AMRAP of:

8 HSPU’s

16 KB swings 70/53 lbs

24 walking lunges

Intermediate Class

Lift- Back squat 5×5 

WOD-3 rounds for time:

500 meter row

15 wall-balls

15 pull-ups

8-11 am Open Gym-

We’ll be wrapping up the Open this week, so all of you who need to do or re-do 13.5 get on in here for one final go ’round!

9:30 Free Class- Let’s close out April’s Share the Pain weekend with a bang.  

Bring a victim . . . er, friend in with you to try CF for free!!

7:30 Early Bird Class

You know the drill, get in here!!

8:30 CrossFit Class

STP WOD-15 minute AMRAP of:

Ascending Reps of Wall Ball, Box Jump, KB swing. run 200 meters

perform 3 wbs, Box jumps, kb swings and run 200 m
perform 6 wbs, box jumps, kb swings and run 200 m
perform 9 wbs, box jumps, kb swings and run 200 m

continue for 15 min

Friday’s results.  It’s Share the Pain weekend . . . invite a friend!

ALL CrossFit Classes

For Time:

1000 m row

then:

3 rounds of:

25 push ups

35 sit ups

then

Run 400 M.

Results for 13.5 below.  The Open wraps up Sunday at 5 pm!