3 rounds each for time of:
400 M Run
20 Pull-ups
30 Push ups
40 Ab mat sit ups
50 Air squats
Rest 2 minutes between rounds
Post times to comments.
Strength:
Bench Press 6 x 2 (rest 2 minutes)
Strict Dips (rings or bar) 3 x max reps
7 Ways To Make Yourself More Coachable-CrossFit Invictus
Why Getting Jacked, Strong and Lean is Never Enough: How To Manage Your Fitness Expectations
It’s Hard Work Making It Look This Hard!
Thanksgiving Schedule:
-Thursday-Closed
-Friday-10:00am Black Friday Throwdown (only 1 session today)
-Saturday-9:00am regular schedule
-There will be no CrossFit Kids or Big Dogs during Thanksgiving week
“God has two dwellings; one in heaven, and the other in a meek and thankful heart.”~Izaak Walton
5:15/6:13/6:34
6:45/6:58/6:59 (chin ups & kb swings for push ups)
6:44/6:18/6:28 (ring rows & KB swings)
BP: 105×1/115×5
6:55/7:05/7:37
5:34/6:04/6:34
BP 225
BP: 205/215/225/235/235/235
WOD: 6:12/7:00/7:42
Dips: 25/15/20
8:09/9:11/8:19
BP:95/105/110/110/110/110
305×3/305×1
Wod: 4:17/ 4:52/ 5:51
6:15/7:20/6:33(Banded pullups)
BP:95×8/125×6/145×4/165×2/165×2/165×2/145×2/145×2/145×2
BP 85lbs
WOD 8:49/9:30/10(pull ups are not my friend)
185/195/205×1/195/195/185
6:43/8:14/8:28 PU’s really whip me.
BP 95x 6
WOD 8:00/8:38/8:32
One day I’ll be better at stupid push ups…so slow
BP 265×6
WOD-5:26/6:06/6:38
BP 265×6
WOD-5:26/6:06/6:38
that last post was mine haha
BP 145
WOD: 7:15/8:00/7:25
BP-85/90/95/100×3
WOD- 8:47/9:46/10:11
BP – 85/95/90×4
Wod – 7:29/7:44/8:23
BP – 105×4/110×1/115×1
WOD – 6:18/6:48/6:28
315×2/335×2/315×5
4:57/6:14/7:17
BP 225
6:24/7:11/6:58 rx’d
BP 225 WOD 5:39/7:21/8:29
Dips:10/10/10
BP – 90
6:05/8:05/8:42
BP205
5:44/6:35/6:55
5 rounds of “Barbara”
3:36
3:36
3:36
3:48
3:30
Begin a new round every 5 minutes
BP 95lbs
WOD 9:39/9:33