4th of July Workout

Jordan is flipping some tires!
















WOD:
Red Stripe Farmers Walk #40 each hand
21 DB Squats
Red Stripe Farmers Walk
9 Negative Pullups

3 rounds for time

4TH OF JULY WORKOUT

9:30am

Our Place

Double Unders

Yay burpees!

WOD

"Annie"

50-40-30-20-10

Double Unders

Sit ups

For time

Double Unders from Patrick Cummings on Vimeo.

Drills

Sam does death by 10 meters.










WOD:

400m Run
10 OH Squats - #65w/#95m
5 pullups

4 rounds for time

10 components

Breanna does some power cleans.

One of the beautiful things about CrossFit is the goal to train each area of fitness.
There are “10 Components of Fitness”:
1. Strength
2. Cardio-Endurance
3. Flexibility
4. Stamina
5. Power
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

CrossFit trains all of them. Which areas are you lacking in?

From CrossFit Football

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Endurance

Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time