Four rounds for time of:
Run 400 meters
25 Burpees, jumping to a target 6″ above your reach.
Clean and Jerk every minute on the minute for 15 minutes. Try to increase the weight for each rep.
Tabata Double Unders
Tabata Kettlebell Swings, 1 pood
Tabata Row for calories
Record Tabata Score for each movement.
and Skill Transfer Exercises
Beginners use PVC, Intermediates and Advanced use bars.
It’s Maria’s birthday workout!
10 rounds for time of:
5 Wall Ball Shots, 20/14 lbs
2 Man makers, 35/25 lb Dumbbells
Practice Kipping Pull-ups or Butterfly Pull-ups,
Then five Pull-ups with good form, every minute, on the minute for five minutes.
Dan R. on the Pulp toss.
21-15-9 reps of:
Clean 135/95 lbs
Row 800 meters, or Run 800 meters, not for time.
Row 1000 meters
95/65 lb Thruster, 21 reps
Row 400 meters
95/65 lb Thruster, 15 reps
Row 200 meters
95/65 lb Thruster, 9 reps
Join us from 9:00 am to about 12:00 pm for the OktoberFit Games! It’s our informal “meet and compete” interbox competition with FTX CrossFit, CrossFit Xyston and CrossFit Chisel. There will be two workouts, and two physical ability challenges. Afterward we’ll celebrate with Oktoberfest style fare and games for kids and adults. Bring your friends and family! It’s gonna be a brewhaha!