September 2018

Upper Body H.I.T. (9am) 3 rounds: No rest between exercises. 8-12 Dumbbell Lateral Raise 8-12 Shoulder Press 8-12 Standing Shrug (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Dumbbell Fly 8-12 Seated Dip 8-12 Triceps Pushdown (alternate rounds with a partner)   15-12-9-6 Single-Arm High Row (alternate sets with a […]

CrossFit Skill Handstand Hold or Hand Walk   20:00 AMRAP (with a partner) 40 Russian KB Swings 70/53 30 Burpees to Plate 200m Farmer Carry 53/35 (share work anyhow) _________________________   Competitor 1&2 Clean from blocks (BK) 70% 1×2 75% 2×2 80% 3×2   6 rounds: 10 GHD Sit-up 10 Toes to Bar   5

CrossFit 5 rounds for total time: L-Sit on Parallettes (1:00 rest)   For Time: 100 Double under 80 Sit-ups 60 Calorie Row 40 Push-ups 40 Box Jump Over 40 Push-ups 60 Calorie Row 80 Sit-ups 100 DU ______________________   Competitor 1 Split Power Clean + Split Jerk (from blocks) Build to a heavy set of

Labor Day Schedule: 7:00a-12:00p Open Gym 7:00a “Badger” 8:30a “Badger” ________________________   “Badger” 3 rounds for time: 800m Run 30 Squat Clean 95/65 30 Pull-up “Every man’s life ends the same way. It is only the details of how he lived and how he died that distinguish one man from another.” ~Ernest Hemingway