9 am- Yoga No Open gym, no lifting during Yoga 10 am- Open Gym 11am- Endurance WOD Tabata Row 8 Rounds 20 seconds max effort, 10 seconds rest Tabata Run 8 Rounds 20 seconds max effort, 10 seconds rest 4 Rounds 10 Pullups 20 KB Snatches 53/36 30 Air Squats Happy birthday, Braz!!
Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35 Below: 2012 CFWC Regionals Team This years 2013 Mid Atlantic CrossFit Regionals will be held June 7,8, & 9th in Landover, MD. Come down and support your very own Team CrossFit West Chester! BUY TICKETS
Bodyweight Warm-up week 4 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Then… (Inman Mile canceled due to rain) 3 Rounds for Time: 21 Front Rack Walking Lunges, 135/95 15 Push Jerks, 135/95
Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs 200m weighted Run 18 Thrusters, 135/115 2 Rope Climbs 200m weighted run *partners may work on thrusters and rope climbs at the same time BELOW: Nikki doing Partner Friday with