WOD

The Workout:

Backwards Lynne

5 Rounds rest between rounds of:

Max Pull-ups

Bench Press at Bodyweight for Gents and .7 Bodyweight for Ladies

***If you can get more than 10 Strict Pull-ups ONCE, work Muscle-ups of some variety instead, bar, rings, jumping etc. It don’t matter, just get yo’self over that thing!

Rowing:

4 Rounds, each for the row time (don’t break up the squats)

40 Air Squats (Looking to be done in 1 minute here, gotta go!)

Row 300m

Rest 3 minutes

For an actual workout, instead of “Stuff before the Open!”

The Workout:

“Bradshaw”

10 Rounds for time of:

3 Handstand Push-ups

4 Deadlifts (225/155)

5 Strict Pull-ups

16 Double Under’s

Rowing:

Max Rounds in 12 Minutes

17/13 Cals, jump out, bang out 10/7 Push-ups

Just when you thought it couldn’t get any harder!

The Workout:

“Amanda”

9/7/5 For Time of:

Squat Snatch 135

Ring Muscle-ups

Rowing:

1500m Time trial

Rest 10 minutes

5x300m at average pace from 1500m, rest 60 seconds between

The Workout

Back Squat 30 – 1 – 20 – 1 – 10 – 1

Just as weird as it looks!

Rowing:

10 Rounds of:

Row 225m

Rest :45 seconds

The Open is over guys!  Back to regularly scheduled programming, without super sneaky Fitness Fridays.  If you had fun, great!  If you got motivated, even better!  If you got jacked up somehow, huge bummers, we’ll get better and learn from and make the best of it!

The Workout:

“Loredo”

LCF as Rx’d

6 Rounds For time of:

24 Air Squats

16 Push-ups

24 Walking Lunges

200m Run

Rowing:

900m

Rest 5 Minutes

700m

Rest 4 Minutes

500m

Rest 3 Mintues

300m

Rest 2 Minutes

100m (for completeness’ sake)

Hey guys, this is gonna be rough for sure, two workouts back to back in 22 minutes!

Yeesh.

What that means for the gym is that you need to register for your classes to help me with planning.  Please understand that I’ve got a plan, that you don’t need to know it, you just need to register by tonight.  AND that the AM classes at this point are full.  Sorry for the craziness, but this is unavoidable because CrossFit puts this workout out today, and so then we get to react to what they put out 🙂

Rock on!!

Go here to check out the workout!