Make-up Day

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Read “Make Every Calorie Count: Dialing in Nutrition and Exercise” from CrossFit.com

Warm-up
25-20-15-10-5 reps:
Kettlebell swing
Sit-up

Claire and Annie’s Farewell Workout
For time:
50 single-arm dumbbell snatches (50/35 lb.)
25 weighted box step-overs
5 deadlifts (315/205 lb.)
40 single-arm dumbbell snatches
20 weighted box step-overs
5 deadlifts
30 single-arm dumbbell snatches
15 weighted box step-overs
5 deadlifts
20 single-arm dumbbell snatches
10 weighted box step-overs
5 deadlifts

Warm-up
Run 200 meters
5-4-3-2-1 reps:
Pull-up
Push-up
Squat
Run 200 meters

Workout
4 rounds for time:
Run 800 meters
5 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Warm-up
3 rounds, with an empty bar:
10 deadlifts
10 hang power cleans
10 front squats
10 push presses

Workout
4 rounds of 45 seconds of work, 15 seconds of rest:
Thruster (95/65 lb.)
Double-unders
Sumo deadlift high pulls (95/65 lb.)
Weighted sit-ups (35/25 lb.)
Row

Rest Day

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Watch “Midline Stability in the Overhead Lifts” from CrossFit.com

Warm-up
3 rounds:
Run 200 meters
8 deadlifts, increasing weight each rounds

Workout
4 rounds for time:
200-meter farmers carry (50/35-lb. dumbbells)
20 deadlifts (185/125 lb.)

Warm-up
5-calorie row
10 box step-ups
5-10 push-ups/jumping dips/dip negatives

Workout
15-minute AMRAP:
15-calorie row
10 box jumps
5 ring dips

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We have two class offerings on Saturday: 9 and 10:15 a.m. Click here to view the schedule and sign up for class!

Warm-up
Until warm:
Run, bike, or row

Workout
CrossFit Games Event Make-Up Day

Warm-up
2+ rounds:
300-meter row
5 shoulder rolls
10 air squats
10 overhead squats with a stick

Workout
Nasty Nancy
5 rounds for time:
Run 500 meters
15 overhead squats (185/125 lb.)
15 bar-facing burpees

Warm-up
For a few rounds:
30 single-unders
30 double-unders
5 hip stretch squats
5 empty bar front squats
20 plank shoulder taps

Workout
Awful Annie
50 double-unders
50 GHD sit-ups
5 cleans (275/185 lb.)
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean