50 burpees for time
rest and recover
10x50m sprints, every 90 seconds
Sunday, July 10, 2011
Thursday, July 7, 2011
Thursday the 7th of July, 2011
10 rounds for time:
25 walking lunges
10 burpees
Finisher:
500 meter C2 Rower time trial
Tuesday, July 5, 2011
Tuesday the 5th of July, 2011
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
For the next two weeks, all 305 members are welcome to come try our new facility CrossFitA1A for free! Please have your key tag or membership number ready to present. If you do not have a key tag or membership number, please e-mail crossfit305@crossfit305.com to obtain one.
Sunday, July 3, 2011
Monday the 4th of July, 2011
9am class only today - ALL FAMILY and FRIENDS are welcome!
“Disposable Heroes”
5 rounds for time:
400m run
40m of lunges
25 knees to elbow*
25 Push ups
25 burpee pull ups
* 5 burpees everytime you drop from the bar during knees to elbow
Friday, July 1, 2011
Friday the 1st of July, 2011
Doormouse intervals
60sec. on/30sec. off for twenty rounds=30 minutes
5th, 10th, 15th, 20th are burpees
other rounds are mixtures of exercises
max effort every round
60sec. on/30sec. off for twenty rounds=30 minutes
5th, 10th, 15th, 20th are burpees
other rounds are mixtures of exercises
max effort every round
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