carrie

“CHELSEA” 5 Pull-ups 10 Push-ups 15 Squats Every minute on the minute for 30 minutes. Competitors: up to 45 mins max as RX or purple band, but if you fail…you’re done.

16, 14, 12, 8, 6, 4, 2 of: Wallballs (20/14) 100 m. row after each wallball set Post WOD:  30 DB curls each arm (45/25)

3 Rounds for Time: 800 m Run 40 Kettlebell Cleans (52/35; Scaled:  KB Swings)  

Make-Up WOD:  Fran 21-15-9 Thrusters (95/65) Pull-Ups   Heavy Lifters Club: The CrossFit Total

Warrior Program: 30 x Overhead Squats Female Range (45-105)  Male Range (75 – 135lbs) 50 x Push Ups 800m Run 30 x Front Squats Female Range (65-105)  Male Range (105 – 135lbs) 50 x Push Ups 500m Row (Damper on… Read more »

                  Warrior Program: 30 x Overhead Squats Female Range (45-105)  Male Range (75 – 135lbs) 50 x Push Ups 800m Run 30 x Front Squats Female Range (65-105)  Male Range (105 –… Read more »

Warm-Up: FALLING… You will work with two other partners that will catch you once you close your eyes and give in to to Force that is always around you. There will always be someone there when you REALLY need assistance…. Read more »

Volume Training: Pull-Ups   First 10 Mins: 4 Kipping Pull-Ups Every Min (Palms away)   10-20 Mins: 3 Chest-To-Bar Chin-Ups (Palms Facing)   20-30 Mins: 3 Pull-Ups (Anyhow, Any Grip)   Competitors: 5 x Max Hang From  Pull-Up Cage  … Read more »

Warm-Up: 5 Mins Of D/U Practice   5 Rounds For Time:   400m Run (Yes, in the rain or snow) 30 ABMAT Sit-Ups   Competitors:   Active Recovery: Foam rollers Lacrosse Balls Yoga positions

Warm-Up: 5 Mins Of D/U Practice   5 Rounds For Time:   400m Run (Yes, in the rain or snow) 30 ABMAT Sit-Ups   Competitors:   Active Recovery: Foam rollers Lacrosse Balls Yoga positions