Tip’s “B-Day Gone Bad”
OPEN GYM SCHEDULE
Open gym tomorrow is 9am-11am, at the gym.
Well well well……
Kyle here, and yes, I’ve now got control of the show!
Open gym tomorrow is 9am-11am, at the gym.
Kyle here, and yes, I’ve now got control of the show!
MOD:
Learning the Muscle Up
Check this one out!
WOD:
6 RFT:
10 OHS squats 95#/65#
15 Hollow Rocks
200m Sprint

A View to a Hill
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We
“Eva”
5 RFT:
800m run
30 KB swings 70#
30 Pull Ups
~OR~
“Burpee Grace”
For time:
30 reps of a burpee, done with the push up portion on the bar, and instead of jumping and clapping, perform a full squat clean followed by a jerk. 135#/85#

"CrossFit Shower"
1) Practice Handstands 8 minutes
2)For time:
400m run
15 Front Squats 115/75
800m run
15 Thrusters 115/75
400m
15 Burpees
800m Run
I mile warm up jog
Push Press – 5-5-5-5
Weighted Pull Up – 5-5-5-5
Bench Press – 5-5-5-5
Inverted Ring Row – 15-15-15-15
Solo:
OUtside WU
CFWU x 2 Strict pull ups
Group:
Speed ladder
Rope walk ups x 10/Rope Climb x 3
TGU + 3 Windmill Press (=1 rep)
3L/3R x 5
*try different objects: Kettlebells, dumbbells, bars, small women and children
4 RFT:
15 burpees
50′ walking overhead lunge left arm
50′ walking overhead lunge right arm

Continued Levels Testing:
Solo:
Outside WU
CFWU x 2 with strict pull ups
Group:
over/under hurdles x 50′ x2 L/R
plate drag x 50′ x2 fwd/bck
L Sit (hang or dip) for max time x 10
Partner Hand Stand holds/Solo handstand holds for max time x 10
2000m row for time
Max double unders in 2 minutes

Spencer training for the games.
PR points: 500m row + 800m run for time
Solo WU:
Outside WU
CFWU x1 with strict pull ups
Group WU:
over/under hurdles 50′left/right
Speed ladder
Wheelbarrow 50′ x 3
pigs on ice skates 25′ left 25′ right
20 hollow rocks
KB swing practice
“Helen”
3 rft:
400m run
21 KB swings
12 pull ups