RMSDF

Friday's WOD

3 rounds for time of:
12 Kettlebell Swings
8 Run (shuttle)s
4 Turkish Get-Ups

AMRAP in 30 min

20 Air Squats- Front Bridge 60 sec- 20 GrassHoppers- Side Bridge 30 seconds per side- 20 ABMAT Sit-ups- 20 Push-ups

3 rounds for time of: 9 Overhead Squats 9 L Pull-ups 9 Tactical lunges 9 Shoot-Throughs Post total time.

Every Minute on the Minute for 15 Minutes  1 Hang Power Clean

your score is your total weight for the 15 reps

Option two every minute on the minute Hang Power cleans for 15 minutes

add a rep every minute minute one one rep, minute two two reps up to 15 reps @ minute 15

CrossFit Total Video

Monday April 26

Tabata

Bridge, wall squats, bear crawl,

Front Squats

5 x 1

New Drag Sleds

I spent Sunday in my Dad's shop welding up 4 drag sleds and a new oly bar holder.

Get ready for some kick ass work outs with these.

Next weekend I'll start on the prowler push sleds!

Is Stephen Colbert a closet Paleo?

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
John Durant
www.colbertnation.com
Colbert Report Full Episodes Political Humor Fox News

Runs Renegade Row

5 rounds for time of:

400 m Run /Row

14 Renegade Rows 44 lbs

 

Now I know where Katelyn gets her faces.

Filthy Fifty

For time: 50 Box jumps 24 (inch box), 50 Jumping pull-ups, 50 Kettlebell swings (1 pood), Walking Lunge 50 steps, 50 Knees to elbows, 50 Push press (45 pounds), 50 Back extensions, 50 Wall ball shots (20 pound ball), 50 Burpees, 50 Double unders.

CrossFit Total

Back Squat max 1 rep

Shoulder Press max 1 rep

Dead Lift max 1 rep

you have three attempts at your max in each of the three lifts after you have warmed up with a few lighter sets.

Your score is the sum of the three best lifts

Brant Point Light Nantucket Ma.

21-15-9

Double Unders - Handstand Push Ups