Sunday

"Hey Buddy, Crossfit Rocks"


Power Day
1-Back squat
1-Clean
1-Deadlift

B Shift

John Lane saves the day on Railroad Ave.
400 meter run
30 Wall Balls 20lbs

Friday

"Fran"
21-15-9 reps
Thrusters 95lbs
Pull-ups

Recruits
Thrusters 65lbs
pull-ups

Thursday

Pyramid Reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
KB swings 55lbs
Burpees

Recruits
35lbs KB swings
burpees

Stregth Day

Here is your pic of the week! You asked for one! CHEWY the ladies man
Strict Press

3, 3, 3, 3, 3, 3, 3

Tuesday.

5 Rounds for time of:
95 LBS Power Clean and Jerk
400 Meter Run.


Beginner use 45 lbs
intermediate use 65 lbs.

Monday. Lunge Day

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

This is a tough one and your booty will be sore tomorrow.

A Shift

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps
KB swings
Burpees

Day 8

TEAM "MURPH"
800 meter run all members
100 pull-ups one member at a time
200 push-ups two members at a time
300 squats all members complete together
You cannot move on to the next exercise until all reps are completed, or all members of the team have completed the run. Add total reps of each team member together to reach the total reps for each exercise. You may assist the team member with pull-ups by holding ankles.

These are 3 person companies
Charlie-17:05
Alpha-18:13
Bravo-19:04
Delta-19:48

Day 7

20 minutes running time, complete as many rounds as possible
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges

Recruits
15 minutes
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges