What’s up Everyone! Here’s the workout for Friday July 25 2014:
Tier 1
3 x 5 Bench Press
3 x 10 Push Ups (assisted is ok)
3 x 20 Ab Mat Sit Ups
1500m Row for time
Tier 2
3 x 5 Bench Press
3 x 10 Strict Push Ups (45# plate under feet)
3 x 15 Knees to Elbow
2000m Row for time
Tier 3
3 x 5 Bench Press
3 x 10 Ring Dips
3 x 10 GHD Sit Ups
2500m Row for time
Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…
CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…
CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb
