Workout:
"Super Runny Cindy"
How many rounds in 30 minutes of
Fed Ex Run (440 meters)
followed by 3 rounds of
5 Pull Ups
10 Push Ups
15 Squats
SILVERBACK
Workout:
4 Rounds Tabata Squats
25 Back Ext
4 Rounds Tabata Squats
25 Back Ext
4 Rounds Tabata Squats
25 GHD Sit Ups
4 Rounds Tabata Squats
25 GHD Sit Ups
Steady As She Goes
Workout:
750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups
___________
What do we like about this squat? What could we improve?
Wow
Workout:
Five Rounds
Jog-Rest-Sprint to Hydrant (100 meters)
15 Overhead Squats
Lunge 100 feet
15 Kettle Bell Swings
_________
Eva, Dave, Greg, Nicole, and Jason
Keep an eye on the main site for a video of this crew.
Generation CrossFit
Workout: Obstacle Course
Seven Stations...
First Rotation Through is 2 minutes at each station with 30 seconds of rest
Second Rotation is only 1 minute no rest
1. Run
2. Bench Crawl (15 feet on belly) + 7 Pull Ups
3. 7 Wall Ball + 3 Rope Swings
4. Rope Climb +down baccar ladder + monkey rings pass
5. P-Bar Pass + 10 Parallete Pass-throughs
6. 10 Box Jump +20 Jump Rope Singles
7. Lunge
Raconteur
Workout:
Interval Work
Rope Climb
Back Squat
Box Jump
Complete as many reps in 2 minutes of each exercise with 30 seconds rest between each.
Rest 1 minute
Complete as many reps in 1 1/2 minutes of each exercise with 30 seconds rest between each.
Rest 1 minute
Complete as many reps in 1 minutes of each exercise with 30 seconds rest between each.
Good Old Boys
Workout:
1000 Meter Row
21 Deadlifts (BW)
100 Squats
750 Meter Ros
15 Deadlifts
50 Squats
500 Meter Row
9 Deadlifts
25 Squats
___________________
Choose your favorite quote below or post your own to comments
"The best things in life are never rationed.
Friendship, loyalty, love do not require coupons."
"Make new friends but keep the old, some are silver and others are Gold"
Welcome to CFSC
Workout:
3 Rounds for Time
800 meter run
50 glute ham sit ups
50 back extensions
What's Happening
Workout:
Clean and Jerk
15-12-9
Rope Climb
4-3-2
_____________________
Question: What do we like about this squat? What could we improve?
Coach Danielle
Workout:
12 rounds
25 meter swim
5 Pool Muscle Ups
If you dont' have a pool with a high edge, as shown in the video, sub in 10 Muscle Up
If you don't have a pool try
How many rounds in 20 minutes of
250 Row
30 Bench Press (95lb)
20 Glute Ham Sit Ups
