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400m Run
21 KB Swings 53/35
12 pullups scale: bent over rows 53/35
3 Rounds for Time
MAX weight KB squats (hold 2 KBs in front racked position)
5 reps x 5 sets
30 sec KB cleans alternate sides during workout
30 seconds MT climbers
30 seconds abs of your choice
REPEAT for 20 minutes
100 yrd sprints, 10 air squats, 25 butterfly sit ups
10 sets
for time
Michelle shows of some CrossFit POWER in Krav Maga class.
8 sets of each for 20 seconds and 10 sec rest. No rest between exercises!
Thrusters 15/35
Knees to elbows
swings 35/53
Kb crunches 15/35
cool down 4 rds of air squats
Castle Rock crossfitters after a hard WOD! Keep up the hard work guys!
Coaches WOD..
100 Walking Lunges 45/303 Min Rest100 Shoulder Press 45/303 Min Rest100 Situps3 Min Rest100 Sumo Deadlift High Pulls 45/30
10 pushups
10 Pull Ups
50 Flutter kicks at a 3 count = 1 rep
complete as many rounds as possible in 20 minutes
3 rds 1 minute each station, 1 minute rest betwwen rds.
KB swings 53/35
Ball slams
KB Windmills
Burpees
Front bridge
complete as many sets a possible going up the ladder in 20 minutes (1, 2, 3, .....15, 16, 17 ) of:
push ups
jumps lunges
reverse crunches
More...