NorBeau Crossfit

Monday, June 30, 2014

1) Gymnastics
EMOM10
Odd: ring dips 5-10
Even: HSPU 5-10

2) For Time
40 Wall balls
35 KB SDHP
30 Box jump over
25 Deadlift
30 Box Jump over
35 KB SDHP
40 Wall balls

Opening day warm up!

1) Back squat 7 x 5

2) Amrap10
7 Thrusters @ 75/55
7 pull ups
7 burpees

Kids area at NorBeau

1) Pull ups / C2B - 7 x 6

2) For Time:
9-15-21
Power Clean @ 135/95
HR Push ups

1) Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

2) 4 rounds for Max Reps:
1 min wallball 20#/14#
1 min burpees
1 min double unders
1 min rest

Rain or shine!!

1) Deadlift 7 x 3

2) 3 rounds
100m run
Rest
200m run
Rest
300m run
Rest

"Opening Day" warm - up

As many rounds as possible in 10 min of:

15 Front Squat 135/95 115/75
30 Abmat sit ups
45 Double Unders

Jase is helping get the floor ready!!

1) Fundamental Movement Practice
EMOM10
Odd - 15 to 25 air squats
Even - 4 strict press

2) For Time
21-15-9
KBS @ 70/53 53/35
Pull ups
400m run after each set