Sunny Saturday Sessions at Wilcox Park!

NO AM CLASSES SATURDAY THE 19TH AT THE GYM.  WE’RE AT WILCOX PARK INSTEAD at 11:00AM!!

Hey guys!  Come join us, sweaty times and meat afterwards!  Scaling of course, no vest of course, and yeah I’ve got the gear covered, except a few extra rowers and we’re all set :). Our LCF as Rx’d version isn’t very much the same as the original Crossfit.com version, but that’s OK.  We did plenty of Pull-ups in “Daniel” earlier this week, and that’s all we’re really missing from this workout.  This is a great workout to do in a park with friends, lots of reps, rowing, box jumps or step-ups, good time in the sun having fun.

-Army Spc. Hilda Clayton

 

The Workout:

“Hildy”

For Time with a buddy:

Buddy 1: 50 cal Row

Buddy 2: 50 cal Row

Buddy 1: 45 DB Thrusters (25/15)

Buddy 2: 45 DB Thrusters (25/15)

Buddy 1: 50 Box Jumps 24/20

Buddy 2: 50 Box Jumps 24/20

Buddy 1: 45 Wallball Shots (20/14)

Buddy 2: 45 Wall Ball Shots (20/14)

Buddy 1: 50 cal Row

Buddy 2: 50 Cal Row

 

As Rx’d:

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.