Matt's Day

Mike does box jumps.











25 air squats
2 laps overhead lunge (20 steps)
25 double unders


As many rounds as possible in 20 minutes.

Presses

Kb, wall ball and runs. Awesome!







Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Grace

Chad wonders why he
wanted to do the filthy fifty.







"Grace"

Clean and Jerk 135lbs

30 reps

for time

Suitcase

Matt does some bp











Pull ups 10
Db suitcase deadlifts 10

5 Rounds for time

Sunday

Ranger







Rest

Dumbells

DB Cleans 15
DB Thrusters 15

5 Rounds for Time

200 and 1600

Death by squats!








From Crossfit HQ

Run 400m
50 Squats

4 rounds for time.

Ring Rows to Dips

Haley learns KB










50 Ring Rows
50 Pull ups
50 Push ups
50 Ring dips

For time

"40 is the new 30"

Matt works on his
Press










40 Kb swings
40 Wall ball
40 sit-ups

3 rounds for time

Absent Izzy

Where's Izzy?

Izzy and Nesi were suspiciously absent from
Friday's filthy fifty workout.









100 squats
run 5k or cycle 15 hills

for time.

Saturday

Coach B  Teaches the snatch

Rest

The Filthy Fifty

Happy Birthday to my little fighter!








The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Have a Heart!

Jeff does db snatch








Db walking Lunges 20 each leg(40 steps) 25lb dbs
Kettlebell swing 20 (Guys 24kg) (Gals 16kg)
Burpees 10
400 meter run

3 rounds for time

100

New bumper sticker



Deadlift 135lbs 25 reps
Push Press 95lbs 25 reps
Pull ups 25 reps
Push ups 25 reps

For Time

Back Squat

Mike catches air.









Hills on cycle 3
Back Squats 10

5 rounds for time

Push and Pull

Cheyenne lunges with the
6pm Crossfit Class





Decline push ups 20
Ring Dips 20
Pull ups 20


5 Rounds for time

Rest

Mike catches his breath after
the warm up.







Today

Rest

Go to Crossfit Central for the fittest games.

Yeah Burpees

Matt does "Linda" aka 3 bars of death
for the first time.










Jump Rope 100x
20 burpees

5 rounds for time

Snatch, Swing, Sprint

Some dynamic warm ups

Heaving Snatch Balance 20

Single arm Kb Swing 20

100m Sprints 10

For time.

Push Press, Squat, Snatch

Burpees are Khim's favorite









Push Press 10
Single leg Squat 10 each leg
Db Snatch 10 each side

4 rounds for time

1600 and 100

Run 400 meters
25 Jumping Pullups

4 rounds for time.

Mike does a breathing ladder











10 hills on cycle
10 laps walking lunge

for time


break up as needed.

Running

Michael F. does Elizabeth








Today

Run 5k

for time

Friday's mean Burpees!

Allie does her first
handstand on the paralettes. Awesome!







10 Box Jumps (24in)
10 Sumo Deadlift High-Pull (75lbs)
10 Burpees

4 Rounds for time.