3-10-14

I missed a birthday over the weekend… Happy belated Birthday to Erin Godfrey on the 9th!! and since this is posting on the 9th I technically didn’t miss it 🙂

LAST TEST DAY for those participating in the 2014 challenge 10 min to establish a 1 RM Shoulder Press

5 min max rep Burpees Rest as needed 100 abmat sit-ups

Non-Challenge Participants 10 min to establish a 3 RM Deadlift – You will need to remember what this number as as we will be using it for the next few Mondays.

12 min AMRAP 150m Sled Pull (45#/25#) 12 Wall Ball 12 Push-up

ENDURANCE WOD CrossFit On Day: (8-10x) 200m sprint – hold intervals at +/- 2-3 seconds with a 2 min rest between efforts CrossFit Rest Day: 45 min Tempo run at 85-90% of your 5k TT pace

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike