Uncategorized

Monday 11/30/15

image

Boom!! Surprise!!

4 Rounds:
21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Friday 09/18/15

“Kaden 2.0”
11 Amrap
30 pull-ups
20 snatch 135/95
30 box jump 24/20
20 thruster 135/95
30 toes to bar
50 burpee

Wednesday 09/16/15

Partner workout
6 rounds for time:
5 burpees
10 kettlebell swing 2/1.5
15 slam ball 50/30
20/15 calorie row

Partners alternate rounds

Monday 09/14/15

4 rounds for time:
400m run
20 chest to bar pull-ups
20 dips (matador)

Monday 7/27/15

Constantly varied functional movements at high intensity.  (Not Karen…..)

Monday 06/08/15

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Sunday 05/31/15

Open gym 2 – 5. 

Yoga 5:30. Your first yoga class is free, otherwise it is $10. The money is paid to the yoga instructor.

Tuesday 04/21/15

Shoulder Press
10 Sets of 3 reps

Back Squat
10 Sets of 3 reps

Start at 70%. Increase every set.

Monday 04/13/5

image

Group warm up starts at 5 after. Don’t be late. cough… 5am

10 min amrap
5 strict pull ups
10 handstand push-ups
25 unbroken double unders

http://crossfit-naturalstate.com/wp-content/themes/depth