5 Rounds 5 Muscle ups (rings or bar), 10 burpee box jumps (24/18), 15 knees to elbow
Libis box All classes will be cancelled. Fort box 12 noon, 5pm and 6pm. If you are going to WOD, please bring something to donate. We have a box there to accept goods and will be sent to the closest relief operations center. As much as possible, if you can leave your homes, please help ...
5 rounds 30 KBS (24/16) 30 burpees 30 situps See how the WOD DEMO http://www.youtube.com/watch?v=NHozn0YXAeE
Complete 3 rounds: 2 minutes – Hang power Snatches (75/55) or Hang Power Clean (95/65) 2 minutes – Max Rep Box Jumps Rest 60 seconds between rounds
Complete 7 rounds: 7 OHS (95/65) 20 Hollow Rocks
Complete for time: 150 [guess] *Everytime you fail this constitutes a penalty. Penalty 1 drop = 25 sec L sit hold, 2 drop = 50 sec l sit hold
Partner WOD. Find a partner to do the same weight for both Thrusters and Deadlifts 21-15-9 Thruster 95/65 Deadlift 225/155; Partner A does Thruster, Partner B does Dlift then Partner A does Deadlifts and Partner B does Thrusters. Alternate only when partner finished. Record fastest time.
Name: Karen Espiritu Fitness Background: Plyometrics, Running, Gym Cardio Favorite Bootcamp Exercise: Frog Leaps! Haha.. 1. Please tell us something about yourself. Give us two truths and a lie and lets see if members can guess which one is a lie. - I graduated Summa Cum Laude at the Fashion Institute of Technology - I ...
1 mile run 100 pullups 200 pushups 300 squats 1 mile run
Here’s a sneak peak of what to expect from the upcoming Paleo Challenge 1) It’s going to be tough but fun! 2) It’s a partner challenge. Don’t like playing with others?! Too bad! 3) It can be done remotely. Definitely can still be done even if you are out of town. 4) Does not involve ...
Bring a friend/partner/loved one who hasn’t done Crossfit. Partner A runs, Partner B holds. Then alternate. Any time partner breaks hold 10 burpees for each team member. 5 rounds for time: Run 200m Plank hold 60 seconds Run 200m Handstand hold 30 seconds