CrossFit Great Bridge

10/17/17 Tuesday

Workout of the Day
Front Squat
Find your 5 rep max.
then
21-15-9 reps for time of:
Kettle Bell swings 55/ 70
Front Squats 95/135

Post your results to the Whiteboard.

10/16/17 Monday

Workout of the Day
Skill Work HSPU

then
8 min Amrap
Snatch 65/95
Toe to Bar
15-12-9-6-3-6-9-12-15

Post your results to the Whiteboard.

10/13/17 Friday

Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Post your results to the Whiteboard.

WOD Thursday 10/11/17

 

Bench mark

Pull-ups for skill/max rep

Annie

50-40-30-20-10

Double unders

situps

10/11/17 Wednesday

Workout of the Day
5 Rounds for time of
15 Toe to bar
10 Power Cleans 135/185
Run 200 Meters

Post your results to the Whiteboard.

10/10/17 Tuesday

Workout of the Day
21-15-9
Burpee
Pull-ups
Power Snatch 95/135

Post your results to the Whiteboard.

10/9/17 Monday

Workout of the Day
Overhead Squat
Find your 3 rep max.
then
Front Squat
Find your 3 rep max.
then
Back Squat
Find your 3 rep max.

Post your results to the Whiteboard.

10/6/17 Friday

Workout of the Day
7 Min Ladder up by 2’s
2 Deadlifts 155/225
2 Strict HSPU
Rest 5 min
7 Min Ladder up
2 Power Clean 105/155
2 Pistols

Post your results to the Whiteboard.

10/5/17 Thursday

Workout of the Day
Hang Power Snatch
Find your 1 rep max.
then
With a Partner
10 Rounds for time
Row 10 cal
10 Hang Power Snatch 65/95

Post your results to the Whiteboard.

10/4/17 Wednesday

Workout of the Day
Nautical Nancy
5 Rounds for time of
Row 400m
15 OHS 65/95

Post your results to the Whiteboard.