Wednesday 5/7/14

“Fight Gone Natural State” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Kettlebell Sumo Deadlift High-pull, 2/1.5 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop […]

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Tuesday 5/6/14

Back Squat 10 Sets of 3 Reps @ 80% of 1 Rep max Shoulder Press (Strict) 10 Sets of 3 Reps @ 80% of 1 Rep max

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Monday 5/5/14

Against a 25 minute clock, Every 5 minutes for 5 rounds, perform the following for time: 10 Power cleans, 135/95lb 20 Box jumps, 24/20″ 30 Ring push ups If you get lapped by the clock – it’s OK – Keep going and perform as many rounds as possible in 20 minutes.

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Friday 5/2/14

4:30 & 5:30 classes will be canceled Friday night! Come out to Crossfit 870 at 5:30 for “Friday Night Lights Regional Edition” to help tornado victims. There will be a regional style WOD, food and fun. For time: 10 Handstand Push-ups Run, 800 m 20 Kettlebell Swings, 2/1.5 pood Run, 800 m 30 Pistols (Alternating […]

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Wednesday 4/30/14

As many reps in 15 mins as you can of: 5 Rounds of “Cindy with Muscles” ( 5 Muscle Ups, 10 push ups, 15 Air Squats) -Then- 3 Rounds of 5 Burpee 5 Box Jump 40/36 -Then- Double Unders Score: Double Under Reps

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Tuesday 4/29/14

  Front Squat 6 sets of 5 reps @ 75% of 1 Rep max Push Press 6 sets of 5 reps @ 75% of 1 Rep max

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Monday 4/28/14

“Fran” 21-15-9 reps, for time of: Thruster, 95/65 Pull-up

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Friday 4/25/14

For time: 50 Wall Balls, 20/14 — then — 3 rounds of: 5 Front Squats, 225/155 10 Toes-to-bars

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