Category Archives: CrossFit

1. Max 500 meter row. 2. Dumbell Snatch 1,1,1 3. Dumbell Snatch 40% BW x 25 each arm.

Fight Gone Bad! 3 rounds of the following 5 exercises: Row (for calories) Wallball shots 10′ target 20lb ball/ 8′  target 15lb ball SDLHP 75lb/55lb Push Press 75lb/55lb Box jump 20″ Rest 1 min between rounds score is total reps at end of workout.

Power Clean 1,1,1,1,1 Thruster 1,1,1,1,1

Max reps in one minute of these 6 movements: 135lb back squat 115 lb bench press 155lb deadlift Pullups Parallel bar dips Burpees Rest as needed between rounds.

Come to the Park! Kid Zone. On 38th street. Here is a map. http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw–#mvt=m&lat=34.605705&lon=-98.42816&zoom=14&q1=Greer%20Park%2C%20Lawton%2C%20OK%2073505%2C%20United%20States&w0=34.61498540835935%2C-98.43990325927734%3B34.594215352957924%2C-98.43921661376953&q2=2019%20SW%20washington%2073501&gid2=48241187

Nasty Girls 50 air squats 7 muscle ups 10 x 135lb hang power cleans

400 meter run 40 burpees 400 meter run 20 burpees 400 meter run 40 thrusters 45lbs 400 meter run 20 thrusters 45lbs

Turkish Get Up 1,1,1 Front Squat 2,2,2 Strict Press 3,3,3

Fran For Time: 21,15,9 of 95 lb thrusters pullups

For Time: Deadlift 135 x 5 Back Squat 135 x 5 Push Press 135 x 5 x 10 rounds