Amrap in 20 min of:
10 Box Jumps
10 Med Ball Deadlifts
10 Pushups
Think that’s easy? Ha!
Post rounds to comments.
Apr 212010
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Very deceiving on the whiteboard wasn’t it?
I saw a lot of thigh – slapping!! lol
Post time to comments.
Magic movie is working for me to give a real snapshot of a lot of classes!
Coach MuscleGeek and Griffy attended the CrossFit Olympic Lifting Seminar at CrossFit Mercer this weekend and received their certifications! The Burgener method is awesome!
Get ready to do a hell of allot of Clean and Jerks and Snatches! Yeah!
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- Great form!
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- It was a little cool out!
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- Getting ready to do a 360 during warmup
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- Great bunch and great Coaches!
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- Hook grip!
For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing
Short one, but it leaves time for some skill work. Kudos to newly certified Coach Cind on her first solo class! Yay!
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments!
Sorry for late posts. Just got back from the crossFt Olympic Lifting Cert!
Apr 162010
As many pullups as possible in 20 min:
Each round -
400M run
Max pullups
No more than a couple of sec rest allowed, more than that and you have to run!
Post pullups and scale to comments!
