Hurts so good! Welcome back Coop & Alex!
AMRAP 15 min
5 FS 155/110 (from the floor)
1 Rope Climb or 10 Pull Ups
25 Double Unders
Rest 10 min then
1000m Row
Post rounds to comments.
About CrossFit
Saturday
Nice rack! Photo courtesy of Kacie Jo Photography.
Team WOD:
3 Rounds
40 OHS 95/65
50 Pull Ups
60 Box Jumps
70 Double Unders
400 m run (run together)
This is a two person team workout. One person works at a time. Run together.
P.S. Who's arms are behind Craig?
Friday
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Post loads to comments.
Thursday-Happy Birthday Gdog!
Gdog climbs the rope! Legit!
Warm up then do hip mobility work.
50 Double Unders
21-15-9
Back Squat 135/95
HSPU
50 Double Unders
Pay 5 burpees at the end of the workout for every time you break the double unders.
Wednesday
Is there a new dance I don't know about?
5 min @ 90-95% aer:
5 box jumps - 24/20"
5 toes to bar
5 KBS - 1.5/1 pd
(rest walk 4 min)
5 min @ 90-95% aer:
Row
(rest walk 4 min)
5 min @ 90-95% aer:
Airdyne
(rest walk 4 min)
5 min @ 90-95% aer:
10 Push Press light
Building Run
5 Toe to Bar
(rest walk 4 min)
5 Min:
3 Ring Dips
1 Rope Climb
100 m sprint
Grab a small whiteboard and keep track of your rounds. You may start at any station. Use your rest time to clean up your area and get your next station ready. Post rounds to comments.
Tuesday
This is how we share a box!
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds to comments.
Monday
21,15,9 rep rounds for time:
CTB Chin Ups
Ring Dips
Box Jumps - 30/24"
Saturday - Annual Cookout & Collin Butch's Bday Today!
Who's ready to slip & slide? Bring a bathing suit, sunblock & towels! Maybe a dry set of clothes too. The cookout starts at 3:00PM at 230 Pine Brook Way, Roswell, GA 30076.
Team WOD
In teams of 2
AMRAP 20 Min
25 Tire Flips
2 room lengths Burpee Broad Jumps, alternating (25m-ish ea partner)
200m Partner/Buddy Carry (100m ea partner) (Parking lot is 50m) (sub farmers carry)
Post rounds to comments.
Friday- Cookout Tomorrow!
If you are interested in having a yoga class at CFNF please let us know a good day and time.
10-9-8-7-6-5-4-3-2-1
KB Swings 70/53
Burpees
Post time to comments.
Join us tomorrow from 3 o'clock to ??? for the CFNF annual cookout and Collin Butch's birthday. Greg and Christine Davis have been gracious enough to open their home to us. Bring the kids and any beverage you want. The address is 230 Pine Brook Way, Roswell, 30076.
********Bring swimsuits, sunblock & towels for the Slip n Slide***************
Thursday - Yoga at 9:30 No Open Gym During This Time
Love this!
Yoga class is today at 9:30 to 10:30. This schedule is for today only. No open gym during this time.
10 min constant movement at 80% effort:
5 Pull Ups - 5 Dips - 10 Lunges - 25 Double Unders
Rest 5 min active
10 min constant movement @80% effort:
10 Push Press (40,25) - 10 Box Jumps (step down) - Building Run
Rest 5 min active
10 min constant movement @80% effort:
3 Squat Clean Thrusters 115/75
7 Sit Ups
15 cal row/or bike
Cookout this Saturday!!!!
