Teams of 4 For time complete: 3 Line runs each (relay style) [cone @ 10m/20m/30m] 30 Squat Cleans (155/105)(cumulative – relay style) 30 Box Jump Overs (20″) (cumulative – relay style) 30 Team Burpees in unison 30 calorie row each (relay style) 1 mile run as a team holding a rope
A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class! B. For time: 15-12-9-6-3 Thrusters (135/95) 200m run
For time: 1 mile run 50 burpees 30 clean and jerks(135/95)
For time: 21 DB hang squat cleans (50/35) 21 ring dips 200m run 15 DB hang squat cleans 15 ring dips 400m run 9 DB hang squat cleans 9 ring dips 600m run
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 😀