Thursday March 26, 2020


Erica

Part 1. 30:00 Minute Walk/Light Jog
Part 2. Accessory Work
4 Rounds
10 Bulgarian Split Squats (right/left)
20 Hip Bridges (2 second pause at the top)
10 DB Single Arm bent over rows (right/left)
1:00 Wall Sit Holds
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.


“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Wednesday March 25, 2020


Crystal

WOD
/Without Equipment
5 Rounds
400m Run or 1:30 of High Knees
20 Pushups
20 Cossack Squats (total)


WOD with Equipment
5 Rounds
400m Run
100ft Handstand Walk
20 Alt. DB Hang Clean and Jerks (total)
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.


“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Tuesday March 24, 2020


Pat

16-1 Reps of:
Burpees
Air Squats
Situps

Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.


“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Monday March 23, 2020


Bev

Complete the following for time:
1 Mile Run 
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*If you have a weighted vest, wear it
-Or-
3 Sets- AMRAP 5:00 Minutes, resting 2:00 Minutes b/t sets
40 Mountain Climbers
20 Alt. Jumping Lunges (total)

Post scores to comments

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

 

Sunday March 22, 2020


Santos

6 Rounds
30 Jumping Jacks
20 Box Step ups/ Chair step ups (total)
10 Box Dips/Chair Dips
REST 2:00 Minutes
AMRAP in 2:00 Minutes: Burpees
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Saturday March 21, 2020


Ben

AMRAP 6:00 Minutes
2 Single Dumbbell Reverse Lunges/Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges/Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges/Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders
Continue to add (2) reverse lunges per round
Rest 2:00 Minutes
AMRAP 6:00 Minutes 
2 Single Dumbbell Power Snatches/Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches/Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches/Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders
Continue to add (2) power snatches per round/Odd Object Ground to Overhead

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.


“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

Friday March 20, 2020


“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD

For Time
1 Mile Run
then…
150 Jumping Air Squats
100 Alt Leg V-Ups
75 Strict Handstand Pushups/Hand Release Push Ups
(Partition however you want!)
Post scores to comments 

Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020.  It is our responsibility to keep our family safe. During these 2 weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD