Fri 4/25/14
Fri 4/25/14: For time: 15 Handstand Push-ups 25 Kettlebell Swings, 53/35 lbs 50 Sit-ups 25 Pull-ups 15 Burpees Don’t forget to tell your friends about Refer-A-Friend April!
pull ups
Mon 4/21/14
Mon 4/21/14: Front Squat 5×3 Rest 3 Min between sets -THEN- 5 rounds for time of: 5 Power Cleans, 135/95 lbs 5 Pull-ups 15 Double Unders Don’t forget to tell your friends about Refer-A-Friend April!
Wed 4/16/14
Wed 4/16/14: “Cindy” 20 Min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Don’t forget to tell your friends about Refer-A-Friend April! We have a FREE Intro to CrossFit class TONIGHT @ 7:30 pm.
Sun 4/13/14
Sun 4/13/14: “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Don’t forget to tell your friends about Refer-A-Friend April!
Mon 3/31/14
Mon 3/31/14: Pull Up Month ends TODAY! Come on in and test your progress… 1 Set – Max Reps Pull Ups -Rest As Needed- “Death By” Pull-Ups -Rest As Needed- Back Squat 5×10 (5 sets of 10 reps)
Sun 3/16/14
Sun 3/16/14: 15 Minute AMRAP: 15 Pull-ups Run, 200 m 20 Overhead Walking Lunges, 45/25 lbs
Wed 3/12/14
Wed 3/12/14: 5 rounds for time of: Run, 200 m 10 Pull-ups 10 Ring Dips
Thurs 2/20/14
Thurs 2/20/14: 1 Set – Max reps pull-ups -Rest As Needed- 20 Minute AMRAP: 5 Pull-ups 10 Kettlebell Swings, 53/35 lbs 15 AbMat Sit-ups
Sun 1/26/14
Sun 1/26/14: “Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups
Thurs 1/23/14
Thurs 1/23/14: Cindy XXX As many reps in 20 mins as you can of: 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20 Pull-ups 40 Push-ups 60 Air Squats 25 Pull-ups 50 Push-ups 75 Air Squats 30 Pull-ups 60 Push-ups 90 Air Squats
