RMSDF

HELEN

 

400m Run

21 KB Swings 53/35

12 pullups  scale: bent over rows 53/35

3 Rounds for Time

400m Run

21 KB Swings 53/35

12 pullups  scale: bent over rows 53/35

3 Rounds for Time

WOD

MAX weight KB squats (hold 2 KBs in front racked position)

5 reps x 5 sets

JOHN

 

30 sec KB cleans alternate sides during workout

30 seconds MT climbers

30 seconds abs of your choice

REPEAT for 20 minutes

30 sec KB cleans alternate sides during workout

30 seconds MT climbers

30 seconds abs of your choice

REPEAT for 20 minutes

WOD

  100 yrd sprints, 10 air squats, 25 butterfly sit ups

10 sets

for time

Michelle shows of some CrossFit POWER in Krav Maga class.

WOD

Kettlebell Tabata

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!

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!

WOD

Coaches WOD..

WOD

100 Walking Lunges 45/30
3 Min Rest
100 Shoulder Press 45/30
3 Min Rest
100 Situps
3 Min Rest
100 Sumo Deadlift High Pulls 45/30

WOD

10 pushups

10 Pull Ups

50 Flutter kicks at a 3 count = 1 rep

complete as many rounds as possible in 20 minutes

WOD

3 rds  1 minute each station, 1 minute rest betwwen rds.

KB swings 53/35

Ball slams

KB Windmills

Burpees

Front bridge

WOD

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