Ring push ups

25 Ring Push ups
10 Ring Dips
5 Pull ups

5 rounds for time

GOOD LUCK NIKKI!

Nikki heads off to Crossfit One World
for her level 1 certification.

Good Luck and Have Fun!








CrossFit Warm up

Push Jerk 5-5-5-5-5

5 x red stripe sprints (100m)
Lunge back


Bottom to Bottom Tabata Squats

Drop dead legs

Deadlift 10 reps (gals 115, guys 225)
Walking lunges 20 steps

5 rounds for time

Run and Push

Push Press 10 reps
run 400m
Push Press 8 reps
run 400m
Push Press 6 reps
run 400m
Push Press 4 reps
run 400m
Push Press 2 reps
run 400m

for time

swings

20 swings
50 squats
10 pullups

4 rounds for time.

Montana

Happy Birthday
Montana!

"Michael"

"Michael"

Run 800m
50 back extensions
50 sit ups

3 rounds for time

Filthy

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (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


For Time

Squat and Run

Mike does some oly lifts











Back Squat 5-5-5
Run 400
Front Squat 5-5-5
Run 400

Double Unders

Handstand push ups








Today

Double Unders 30
Dumbell Thrusters 30

5 rounds for time

kettlebells

5 kettlebell snatch each arm
5 kettlebell clean and jerk each arm
20 Kettlebell swings

5 rounds for time

Get some heat!

Run 400m
20 Wall Ball
40 Steps walking lunges

4 rounds for time!

Annie

Darien Loves CrossFit











Today

"Annie"

Double Unders
Sit-ups

50-40-30-20-10

Rep/Rounds for time

Back Squats

CFWU


Back Squat

5-5-5-5

3-3-3-3

Push ups and Breathing ladder

15 Handstand Push ups
15 Knees to Elbows

5 rounds for time.

Follow with

Breathing Ladder

1-10-1 DB Thrusters

Kettlebell

50 kb swings
50 Goblet Squats
50 Lunges
50 Burpees

for time

400, and pullups

Pullup hands!











run 400 meters
25 pullups

4 rounds for time.

Thrusters

Thrusters!





CrossFit Warm-up


Thrusters

1-1-1-1-1-1-1

7,7,7

Watch Trevor hit a triple under!


Today,

Back Squat 7
Ring Dip 7
Pull up 7


As many rounds as possible in 20 minutes

Hurt so good!











Today

3 Hills
Run 400m

4 rounds for time