Reminder: We are having our traditional Thanksgiving Day morning workout at 8:30 Thursday morning.  Make sure you arrive early.  There will be no 5:15 am class Friday morning.  Open Gym will start at 7:00 am Friday.

Level 1
“No Time Tuesday”

7 Sets
3 Back Squats  *AHAP
2 Bench Press  *AHAP
1 Weighted Pull Up   *AHAP
12 GHD Hip Extension
6/3 Dips
Post loads.

 

Level 2

AMRAP in 10 minutes
50 Double Unders
5 Wall Walks
3 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
50 ft. Handstand Walks
10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 10 minutes
30 Calorie Row
20 GHD Sit Ups
10 Burpees
Post rounds and reps for each.

 

CrossFit Old School

1500m Row
30 Box Jumps  20″
30 Squat Cleans  75#/55#
30 GHD Sit Ups
1500m Row
30 Pull Ups
30 Alternating Front Rack Lunge Steps
30 GHD Sit Ups
1500m Row
30 Push Press
30 Burpees Over Bar
30 GHD Sit Ups
Post time.