Workout:
Three Rounds
25 Med Ball Full Squat Clean and Jerks
20 Jumping Dips
15 Pull Ups
United we Squat
Workout:
Three Rounds
1 minute Ball Slam
30 second Rest
1 minute Box Jump
30 seconds Rest
Rest 2 minutes
Three Rounds
1 minute Kettle Bell Swing
30 second Rest
1 minute Push Up
30 second Rest
Smooth Operaters
Workout:
"CROSSFIT TOTAL"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Another One Down
Workout:
30 Push Press
30 Double Unders
30 Med Ball Cleans
30 Push Ups
30 Sumo Deadlift High Pulls
30 Wall Ball
Good Eats
Workout:
Five Rounds
440 Meter Run
10 Pull Ups
20 Push Ups
30 Squats
Rehab
Coach Danielle is now in recovery after her second knee surgery.
Best Wishes for a speedy rehab.
Workout:
Overhead Squat
5-3-2-2-1-1-1
Find a max
Nice Work
Workout:
Tabata This
Row
Pull Ups
Push Ups
Sit Ups
Squats
"Rember, you don't get anthing for nothing. Behind all success is hard work."
Dick Van Patten
On the lever
Workout:
1000 meter row
21 Thrusters
Max Set Pull Ups
21 Thruster
Max Set Pull Ups
1000 meter row
Hard and Fast
Workout:
Five Rounds
3 Deadlift
12 Pull Ups
The deadlift weight should be a 3 rep max. (A weight you can lift 3 times but not 4)
So Sweet
Workout:
Five Rounds
Fed Ex (440 Meters)
15 Thrusters
15 Pull Ups
