8/22/16: AMRAP 5 (2x)
/
______________________________________
UPCOMING EVENTS!
August 27th: Memorial WOD for Alicia (Rob Burns' Wife)
August 29th: Kettlebell Kitchen Food Tasting and Nutrition Q & A (4:30-7:30pm)
September 24th: Battle of the Sexes
October: Donut 5k
December 3rd: MisFit Toys Throwdown
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) AMRAP 20
100 Jump Ropes
75 Step Ups
50 Sit Ups
25 KB Swings
B.) AMRAP 5
10 Wallballs
10 Burpees
REST 2
AMRAP 5
10 medball cleans
10 Front Rack Walking Lunges- with med ball
Post results to comments!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) Front Squat- 1 w/ 90-95%, every 3, 6x
No a PR, just heavy singles
B.) AMRAP 5
5 FS- 60%
5 Burpees facing bar
REST 2
AMRAP 5
5 Deadlifts- same weight as FS
10 Front Rack Walking Lunges- same weigth as FS
Post results to comments!
Optional: EWOD/CoreWOD
__________________________________
Heavy CrossFit:
__________________________________
A.) Front Squat- 1 w/ 90-95%, every 3, 6x
No a PR, just heavy singles
B.) AMRAP 5
5 FS- 60%
5 Burpees facing bar
REST 2
AMRAP 5
5 Deadlifts- same weight as FS
10 Front Rack Walking Lunges- same weigth as FS
Post results to comments!
Optional: EWOD/CoreWOD
