1.1.20
Happy New Year !
Open Gym 12-4 (no classes)
CFE:
3 rft:
500m run
400m Row
18 pistols
18 GHD
CrossFit
Amrap 23:
- 12/9 cal bike
- 12 wall ball 20/-4
- 12 dead lifts 95/65
- 12 Push press 95/65
Happy New Year !
Open Gym 12-4 (no classes)
CFE:
3 rft:
500m run
400m Row
18 pistols
18 GHD
CrossFit
Amrap 23:
CFE:
Tuesday Endurance:
4 rft:
400m
15 ring rows
15 push-ups
15 plate G2OH (45/25)
CrossFit
CFE
Monday Endurance:
10m EMOM
12 OHS 1 arm (50/35)
35 double unders (40 sec of singles)
2min rest
30-20-10
Pull-ups
Cal row
KBS (50/35)
Score: time
CrossFit
Strength: 1 RM Deadlift
Conditioning:
CFE:
Saturday Endurance: 8:00am with Coach Camie Guenther-Green!
45m time cap
4 rft:
10 burpees
10 CTB pull-ups
20 wallballs (20/14)
20 sit-ups
30 push-ups
30 lunges
400m run
CrossFit
CFE
Friday Endurance:
4 rds:
1 min wallballs (20/14)
1 min alternating DB snatch (50/35)
1 min box jumps (24/20)
1 min DB CNJ
1 min cal Row
1 min rest
CrossFit
Every 2 min for 14 min
For time:
CFE:
Thursday Endurance:
400m run buy in:
5 rds:
10 pull-ups
10 dips
10 push-ups
10 K2E
10 sit-ups
400m run cash out
CrossFit:
Complete a rd every 2 min Until failure: