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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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows