1. Shoulder Press 1-1-1-1-1
2. Complete as many rounds as possible in 17 minutes of:
15 V-ups
8 Ring Dips
6 Tire Flips
40 meter bear crawl
What is a V-up? Click here: HERE
1. Shoulder Press 1-1-1-1-1
2. Complete as many rounds as possible in 17 minutes of:
15 V-ups
8 Ring Dips
6 Tire Flips
40 meter bear crawl
What is a V-up? Click here: HERE
11 rounds of 100 meter sprints:
1st 100M Sprint (100%)
2nd 100M Jog Back (50%)
3rd 100M Sprint (100%)
4th 100M Jog Back (50%)
and so on
1. Deadlift 1-1-1-1-1
2. For time:
Run 800 meters
15 Deadlifts (225/145)
15 Handstand Push-ups
Run 400 meters
12 Deadlifts (225/145)
12 Handstand Push-ups
Run 200 meters
9 Deadlifts (225/145)
9 Handstand Push-ups
Don’t forget to check out Amanda, our new Monday evening Massage Therapist! You can find info and pricing on her by clicking HERE
1. Back Squat 1-1-1-1-1
2. Four rounds for time of:
5 Front Squats (185/125)
8 Strict Pull-ups
40 Double Unders
Rx+ Muscle-ups instead of Pull-ups
Make Up Day. Make up any of the past 5 WOD’s you missed this week.
Don’t forget to come support CFSC’s 2 teams in next Saturday’s “Season in a Day” competition! It’ll be held up at CrossFit Addiction in Kennesaw from 10am to 3pm. For more info, visit HERE
1. 10 meter prowler push. 3 attempts to get your fastest time possible. Men use 45’s. Ladies use 25’s
2. “Good Friday”
Complete as many rounds as possible in 20 minutes of:
10 Deadlifts
10 Hang Power Cleans
10 Push Presses
10 Barbell Lunges
Men use 95lbs. Ladies 65lbs. One barbell for all 4 exercises
We still have 3 remaining slots for Saturday’s Pullup Workshop!!
Five rounds for time of:
400 meter run
15 Push-ups (Chest to floor)
20 Sit-ups
Rx+ Use Ring Push-ups and GHD Sit-ups
1. Weighted Pull-up 3-3-3
2. Complete as many rounds as possible in 15 minutes of:
20 Box Jumps (24/20)
15 Good Mornings (45/33)
10 Pull-ups
Absolutely NO dropping of the barbell off your shoulders on to the ground!! 15 burpee penalty for each occurrence. No exceptions!!
1. Snatch Balance 1-1-1-1-1
2. Three rounds for time of:
50 Double Unders
25 Burpees
20 Sit-ups