CFNR

Bench Press
1-1-1-1-1-1-1

Post loads to comments

CFNR

Phelps' Phun Phor Phools

8 rounds for time:

50 m swim (any stroke)
8 push ups
8 kb (or db) swings 50#
8 squats

Post time to comments.

**Try this for fun. Take a stop watch hit start then stop as fast as you can. Then think about the fact Phelps won the 100m Butterfly Gold by .01 secs!!!

CFNR

5 rounds for time of:

10 Deadlift (135lbs)
15 Pull ups
20 Squat Jumps

Notes:
Post your time to comments.

**Swimsuit and goggles will be needed on weds**

CFNR

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. (4 mins total per exercise, and 16 mins for the WOD)


Post total reps from all 32 intervals to comments.

CFNR

For time:

50 Pull-ups
50 Ring Dips (or reg dips)
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

****We need poeple tp help with a working party overt at the New River Gym. We'll have guys over there hel[ping out. Thanks.

CFNR

Three rounds for time of:
50 Box Jumps
50 KB Swings @ 50# (scale weight as required)
50 knee 2 elbows

Post time to comments.

CFNR

”CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Rules to remember if you are playing by the rule book:

1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a successful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

**I want everyone to focus on full range of motion and STRICT form. Sacrifice weight for form.