4 Rounds
10 Deadlift
15 Knees to Elbow
WOD Blog |
Time to loosen up your legs and take a couple of short runs, well, a couple of a couple of short runs.
4 Rounds 10 Deadlift 15 Knees to Elbow
0 Comments
Hey Everyone! There has been a schedule change. Starting this Saturday, Yoga will be moving from Sundays to Saturdays at 10:30. This makes it easier for everyone to hang around and stretch, and it's free.
9-7-5-3-1 Snatch 1-3-5-7-9 Overhead Squat 30 Double Unders after each round We don't know what's going on with the weather; it's rainy, it's sunny, it's cloudy again. One thing is for certain, we're back at it again. Oh, don't forget to pre-order your Crossfit Synapse shirts! They are sposored by PUKFIT. Get 'em!
3 Rounds 5 Front Squats 20 KB Swings 5 Front Squats 20 Box Jumps Come on in, work on some skills, get some kinks worked out, lift some weights, and do the Crossfit Games Open WOD 1! Yeah!
OPTIONAL: 7 min AMRAP...Burpees We also have a few backup WODs for y'all to do. Yes, because y'all love them so much, we decided to put them in a WOD.3 Rounds 40m Bear Crawl 10 Squat Cleans 15 Pull Ups Come on in and place an order for the new PUKFIT iPood t-shirt!! They are all the rage and everyone will soon be talking about it. Actually, no one except a few crossfitters would even know what's going on, but don't let that deter you from being awesome and sporting some new PUKFIT.
5 Rounds 2 Rope Climbs 5 Push Press 30 Double Unders 5 Push Press PUKFIT! This is a redo for Monday...
5 Burpees 10 Deadlifts 15 Wall Balls 100m Sprint Thank you to everyone who showed up yesterday for the nutrition seminar. We had an excellent turnout! We do hope we didn't bore y'all too much. Now, time to burn off some of that junk y'all decided to eat anyway.
5 Rounds 5 Handstand Push Ups 1 Gasser 5 Clean and Jerks Rest 1 to 2 minutes; Add weight Have a question about what you should eat and when? Have a question about why? Want to know why a nutritionist won't tell you the same thing? Come to Anthony's nutrition seminar at 6pm tonight. It's a ton of information...for FREE. We can't wait!!!
4 Rounds: 200M Run 15 Sumo Deadlift High Pull 15 GHD Situps Yes, it is true! Jimmy has cookies for everyone. They were brought in from Hawaii. Yup yup!!
Get them cookies while you can, because remember, the nutrition seminar is going down tomorrow at 6pm. Be there, unless you want another burpee themed week. bwah ha ha. 7 Rounds 7 Front Squats 10 Knees to Elbow 20 Double Unders It's worse on the lungs. |
Find Us!Archives
August 2015
|