Saturday 080621
For time:
Run 600 meters
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Run 600 meters
30 Wall ball shots (Men 20 lb ball, Women 12 lb ball)
Run 350 meters
20 Thrusters (Men 115 lbs, Women 75 lbs)
Run 50 meters
Post time to responses.
This is the workout for our Outdoor CrossFit Competition we will be doing for Brandon and Karla’s going away party. All running will be trail running. Enjoy and have fun!!
*The 11:00am class will be canceled today.
Thanks Breck and the Berry Family we had a great time. We will be leaving in a coule of weeks and will miss our crossfit family. It has been great training with all of you. You have pushed Karla and I so hard and we have seen the results. One again thanks so much.
52/m/190
I took Saturday as a Rest Day. My back needed the rest.
This is my Sunday post. There is no Sunday on CFJenks today?
Did CFWUx3
5 sets of 10x75lb. thrusters w/ 1 minute rest between sets
5 sets of 10 pull-ups w/1 min. rest between sets
5 sets of 5x135lbs. back squats w/ 1 minute rest between sets
5 sets of 10x20lb. dumbbell shoulder press w/ 1 min. rest between sets
5 sets of 15 vertical hang leg-lifts w/1 min. rest between sets
5 sets of 10 rep assisted dips w/1 min. rest between sets
10x45lb. OHS
Ran 400 meters on treadmill
Rowed 400 meters
Ran 400 meters on treadmill
Rowed 400 meters
Ran 400 meters on treadmill
Hope everything is okay at CFJenks.