15 min to establish a 3RM PUSH press for today “Allie Rose” 5 rounds for time 210m wallball run 21 Burpees over ball 9 med ball cleans Time cap: 25 min Congratulations to Coach Daniel and Patricia on the birth of Allie Rose Ward! Born 5/21/17, 21in long, 9.3 lbs.
In teams of 2, complete the following: 1200m run 63 KB swings (70/53) 36 C2B 800m run 42 KB swings 24 C2B 400m run 21 KB swings 12 C2B 8:30 am regular, Jerry Castro, aka Just Jerry dropped in at CrossFit 313 while in Burleson, TX!
5-5-5-5-5 Bench press For time: 40 GHD sit ups 20 squats cleans (155/110) 500m SPRINT
Spend 15-20 minutes establishing a 3RM weighted pull-up For time: 25 HSPU 400m run 25 KB swings (70/53) 400m run 25 HSPU 400m run 25 KB swings 400m run
For time: 1 mile run 21 DB snatch (70/50) 30 jumping lunges 800m run 15 DB snatch 20 jumping lunges 400m run 9 DB snatch 10 jumping lunges Great work on Fran yesterday everyone! Loved seeing the PRs and hard work!
In 15 min work up to your heaviest 3 rep Front Squat. —–then——- 5 rounds for time: 200m run 5 Curtis P’s (135/95) 1 Curtis P = 1 HANG squat clean + lunge right leg + lunge left leg + 1 S2OH Have fun with these today everyone 😀
3 sets of: 10 T2B 10 alt pistols 30 Double Unders Nancy 5 rounds for time: 400m run 15 OHS (95/65) * for the next 4 weeks we will be doing benchmark workouts every Monday. So make sure to show up and record your times! Need a spiffy LOGBOOK to record all your fitness? Go […]
Warm up: 3 sets each for time: 5 tire flips 30m burpee broad jump 4 rounds for time: 200m run 10 box jumps (30/24) 10 power snatch (95/65) Question of the Day: Who did Good Vibrations better?
500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend. Ashley G […]
Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]