Run For Your Lives

4 rounds for time of:
Run 400 meters
30 Ab mat sit-ups
10-8-6-4 reps Deadlfits (95lb/205lb)

Deadlift Setup

“Helen”
3 rounds for time of:
Run 400 meters
21 KB Swings (15lb/35lb)
12 Pull ups

Britt overhead walking

30 walking lunge steps(10/20lb)
30 push ups
30 wall ball shots
30 pull ups
30 burpees
30 box jumps
30 walking lunge steps(10/20lb)

Monkey see monkey do

AMRAP in 20 mins of:
100 Single unders
20 Wallball shots (10lb/20lb)

Full Hip Extension

For time:
50 Calories on airdyne bike
then
3 Rounds for time of:
10 Pull-ups/Ring Rows
10 Power Cleans (35lb/95lb)
10 Burpees

Me and Coach B.

5 Rounds For Time
Run 400m
10 OHS (15lb/45lb)

If you havn't met him yet, here is PUKIE the clown

4 rounds for time of:
15 Push Press(65lb/35lb)
25 Box Jumps

Airborne

Same WOD as yesterday

Full ROM on KB swings

5 Rounds for time of:
25 Sumo Deadlift High Pull
25 Abmat situps

CrossFits' health continuum

Same WOD as yesterday

Family fun on Saturday

Tabata These exercises:
Squat
Pushups
Pull-ups
Rest one minute then Half Tabata:
Squat
Pushups
Pullups

WHAT THE HECK IS TABATA?
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Tuesday and Thursday class

4 round for time of:
21 Knees to elbows
21 KB Swings
21 Abmat situps

A familiar site

Same WOD as yesterday

Box Jumping

5 Rounds for time of:
5 Deadlifts (135lb/95lb)
15 Burpees

Ring Rows

Same WOD as yersterday

Med Ball Clean

AMRAP in 15 minutes of:
200 Meter Run
10 Box Jumps
15 Wall Ball Shots
10 Pull-ups

The future of fitness

4 rounds for time:
400M Run
25 Squats
25 Lunges

CrossFit mom

Same WOD as yesterday