Friday 091127
We are closed today but here is another workout you can do anywhere. Do it!
10 Rounds for time of:
10 Burpees
20 Sit-ups
Post time to responses.
Tomorrow’s (Saturday) 11:00am free introductory class will be canceled but the 9:00am and 10:00am classes will still be offered. Sorry for any inconvenience.
21:04
adam- i see you boy! I’ m going to try to get the crew hit this one w/ me later.
neighborhood 5kish w/ the my dog, dog- 27:09 In sweatpants and a hoodie, cause that’s how we do it in my hood!
Turkey Trot 5k
23:53
Neighborhood 5k
24:02
too much turkey and mashed potatoes…
Thursday w.o.d.
A.M.R.A.P. of shots at the Caravan!
Total: who knows
Friday: REST DAY!!
3 rounds:
800 m run
50 pushups
50 situps
=21:33
Crossfit Kirkwood (Saint Louis)
Skill Set: Overhead Squats 5-4-3-3-2-1
40 Doubleunders
40 Sit ups- not anchored with ab mat
20 Thrusters with (45lb/35lb bar)
30 DUs
30 Sit Ups
30 Thrusters
20 DUs
20 Sit ups
40 Thrusters
As Rx’d = 9:29
10 rds for time:
10 Burpees
20 Sit-Ups
=14:29
Worked out w/ Stamile. Time- 15:05
5km in the Kentucky hills
Time: 21:07
As many rounds in 20 min:
10 push ups
5 pullups
400m run
8 rounds
CrossFit Phoenix
7 Rounds for time:
7 deadlifts @ 95 lbs
7 pull-ups
Time: 8:52
10 Rounds for time of:
10 Burpees
20 Sit-ups
Time: 13:25
Treadmill 5K
26:30 ish