CrossFit For Life

WE WILL CLOSE FRIDAY AFTERNOON @ 6:00 PM

WOD - THURSDAY

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

WE WILL CLOSE AT 6:00 PM FRIDAY AFTERNOON

WOD - WEDNESDAY

"Thump"

10-9-8-7-6-5-4-3-2-1 reps for time

KB Front Squat

KB See Saw Press

KB Sumo Deadlift Highpull

w/ Farmers Walk between rounds

WOD - TUESDAY

Shoulder Press 1-1-1-1-1-1-1 reps

 

WOD - MONDAY

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

SATURDAY - 7:00-9:00 AM

Group Ride @ 7:00 am.

WOD is posted at the gym

Gym will be open 7-9 am

WOD - FRIDAY

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

BIKE RIDE IN THE MORNING @ 7:00 AM - BE THERE BY 6:45 AM IF YOU NEED TO RIDE ONE OF MY BIKES - 6:30 AM IF YOU HAVE NEVER RIDEN A BIKE!!!!

WOD - THURSDAY

"FILTHY FIFTY"

For time:
50 Box jump, 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

WOD - WEDNESDAY

Deadlift 1-1-1-1-1-1-1 reps

WOD - TUESDAY

"NASTY GIRLS"

3 rounds for time

50 squats

7 muscle ups

10 power cleans - 135 lbs.