Wednesday 04/20/16

Gymnastics Conditioning

-then-

3 Min AmRep:
10 Thrusters 135/95
20 Chest to Bar Pull ups
30 double unders
Max Rep deadlift 295/205
Score is total reps.

Tuesday 04/19/16

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 04/17/16

“Filthy Fifty”
For time:
50 Box Jumps, 24/20
50 Jumping Pull-ups
50 Kettlebell Swings, 35
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35
50 Back Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double Unders

Sunday 04/17/16

NO open gym.

ASU Strength and Conditioning session 2 – 5

Saturday 04/16/16

Team wod @ 9am

Friday 04/15/16

6 Min Amrap
Run 200m
7 Power Clean 135/95

rest 3 min, repeat

Reminder: No 6:30pm classes on Friday.

Thursday 04/14/16

Kids Class is cancelled. Sorry for the short notice.

lets snatch

50-40-30-20-10
Double Under
5-4-3-2-1
Power Snatch 155/105

Wednesday 04/13/16

A video posted by @laughinglifter on


3 rounds:
21 Push-ups (parallette)
15 Ring Rows
9 Handstand Push-ups
Then
3 rounds:
21 Abmat Situp
15 Pistols
9 Burpees, onto 45# plate

Tuesday 04/12/16

Run
3 x 400m, rest 1 min
rest 4 minutes
3 x 400m, rest 1 min
rest 4 minutes
3 x 400m, rest 1 min

Monday 04/11/16

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

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