CrossFit Great Bridge

8/21/17 Monday

 

Just Saying

Workout of the Day
Back Squat
Find your 3 rep max.
then
6 Min Amrap of:
10 Burpee
4 Front Squats 105/155

Post your results to the Whiteboard.

8/18/17- Friday

WOd

4 Minute Row for Calories

1 Min Rest

3 Min CTB Pullups

1 min Rest

2 Minutes -Back Squat  125/165

1 Min Rest

1 min Shoulder to overhead  95/135

 

8/17/17 Thursday

WOD

3 Rep Shoulder Press

5 rounds

6 HSPU

8 Kettle Bell Swings 35/55

10 Box Jumps 20/24

 

 

8/15/17 tuesday

Workout of the Day
50-40-30-20-10 reps for time of:
Wallballs 14/20
Run 200m

Post your results to the Whiteboard.

8/14/17 Monday

Workout of the Day
Deadlift
Find your 3 rep max.
then
21-15-9
Power Clean 105/155
Push Press

Post your results to the Whiteboard.

8/11/17 Friday

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

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8/10/17 Thursday

Workout of the Day
1,000 Meter Row
30 Overhead Squats (135/95)
30 Chest to Bar Pull-Ups
500 Meter Row
20 Overhead Squats
20 Chest to Bar Pull-U
250 Meter Row
10 Overhead
10 Chest to Bar Pull-ups

Post your results to the Whiteboard.

8/9/17 Wednesday

Workout of the Day
21-15-9 Reps for time of:
Deadlifts 155/225
Run 400m

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8/8/17 Tuesday

Workout of the Day
Back Squat
Find your 5 rep max.
then
100 Burpee Box Jumps for time 20/24

Post your results to the Whiteboard.

8/7/17 Monday

Workout of the Day
Split Jerk
Find your 1 rep max.
then
7 min Amrap of:
12 Push Press 75/115
8 Toe to Bar
4 CTB Pull-ups

Post your results to the Whiteboard