Challenge

Anyone wanting to do a spring challenge, bring your drive and $10 to Friday morning's workout.  Shauna will have papers and instructions!

Wednesday, May 1

Four rounds for time

run 500 m
rest 90 seconds

**aim for a two minute or less time on each round

Tuesday, April 30

Three rounds, 15-12-and 9 reps, for time of:

135/95 pound Thrusters
45/25 pound weighted Pull-ups

For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

Monday, April 29

Ten rounds for time of:

135/95 pound deadlift, 15 reps
15 push-ups

10 Shoulder press 105/75#(for all reps)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Thursday, April 25

3 rounds for time:

400m run
15 burpees
20 toes 2 rings

Wednesday, April 24

Crossfit Football WOD

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 55/35

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*If you count a penalty, perform a single 800 meter run for each penalty.