“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Hands beat up? Coach A will sub pull-ups with a different exercise. (Bench press)
Two part workout for time:
150 Kettlebell swings, 24/16kg
Rest as much or little as you want.
100 Toes to bar
Post total time of both workouts combined to comments.
5 Rounds for time of:
500 meter Row
400 meter run
(10 rounds to match HQ’s 10K run)
Post times to comments.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed. Modify weight as needed.
Post number of minutes completed to comments.
There will be a little twist to the workout!
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 Back extensions
10 Toes to bar
Post rounds completed to comments.
Two birthdays, Cam and Bryan, together they add up to 60.
“Gone in 60 seconds”
You have one minute complete each exercise with a minute rest in between. For every rep, you do not complete in the minute you are penalized one burpee. The competitor with the fewest burpees at the end wins. All burpees must be completed at the end of the WOD.
25 Wallballs, 20/14lbs
30 Slamball, 30/20lbss.
30 Box jump, 24/20″
25 Pushpress, 75/55lbs
45 Air squats
200 meter run, 5 burpees if you do not finish in time.
20 Toes to bar
25 Kettlebell swing, 24/16kg
20 Burpees
Row 20/14 calories
GOOD LUCK!!
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
**For those who are sore from yesterday’s power cleans, Coach A has another WOD.
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
**Please modify weight as needed!**
Post time to comments.
“Chief”
3 Power cleans, 135/95lbs.
6 Push-ups
9 Air squats
Complete as many sets in 3 minutes, rest 1 minute.
Count total sets in 5 Rounds.
Great day for PR’s in the deadlift with the women of CrossFit CLT
Sheila 190
Kat 215
Chrissy 250
Kelsey 195
Amber 190
Dina 181
Michelle 240
Alex 205
Nice work girls!!
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