11/12/08

PR Friday. Pick a Benchmark Hero or Girl workout and go for a new Pr.

or

"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats

11/12/08

Ph I: Endurance:
5K Run

Ph II: For time:
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

Ph III: Core
100 Back XTN

11/12/07

Ph I: Dynamic Warm Up
CF Warm Up
then
100 Double Unders

Ph II: 3 Rounds For time
500 m Run
15 Deadlifts 225 lbs
15 Pull-ups

Ph III: Stability
4 Rounds Ring L-Sit Holds
progress from 3 rounds gut it out.

11/12/05

Ph I: Endurance/Strength
Weighted Pull Ups x 5  increassing weight each time
In between Each Set you will do:
250 M Row Max Effort x 4

Ph II: 5 Rounds
200 M Run
20 SDHP 1.5 Pood
20 Burpees
20 KB Swings 1.5 Pood
20 Box Jumps
20 Power Snatch 65lbs

Ph III: Core
200 Abmat Situps

11/12/05

Ph I: Strength
Squat
5x5x5

Ph II: As many rounds as possible in 15 mins of:
15 Wall Balls 20 lbs
5 Ground To Overheads 135 lbs

Ph III: Core
Hollow Rocks
100 Anyhow

11/12/03

Announcements:
T-shirts will be in 2-3 Weeks. If you want one, put your orders in as they are going quick. Must be paid before pick up. Orders can be made during any open gym time. Just tell any of the coaches.

Wives CrossFit today. Come out and have a great time and a good WOD with all the other wives.

Enjoy your weekend,
CrossFit Rifles

11/12/02

Benchmark Day. Go for a new PR on any Hero or Girl workout.

or

Paul
5 Rounds for time
50 Dbl Unders
35 KTE
20 yd OH walk with 185lbs