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

Recent Posts

See All

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl