CrossFit No Limits

Announcements

*There will an Olympic lifting class on April 17th and 18th from 9am to 12, given by Mason and Evan. Anyone is welcomed.  Price in 20.00 for members and 40.00 for non members. Please sign up at the gym or by email.

* CrossFit No Limits is doing the Burpee Challenge Starting Monday April 5th.  The Challenge begins with one burpee then one is added everyday for 100 days.  If you would like to participate please sign up at the gym.

Starting this Friday, we are having Crazy Sock day.  The person wearing the craziest socks can pick a burpee day in the burpee challenge to skip!

Back Squat

Warm-up

Run 800m

2 rounds of 21

Sit-ups

Pull-ups

Jump Squats

Work-out

Back Squat

2-2-2-2-2

Rest 5 minutes

3RFT

25 Back-Squats

30 Double-unders

Happy St. Patricks Day!

Warm-up

Row 500m

21-15-9

Wall-balls

Box Jumps

Push-ups

Sit-ups

Work-out

Ok, beer might be a bad idea, except for Andy! We subbed the beer for Muscle-ups! Good times!

2 muscle-ups instead of 2 pints.

 

Snatch

Warm-up

Run 400m

3 Rounds of

25 Sit-ups

20 Push-ups

15 Squats

10 Snatch Balance (PVC or #45)

5 PVC Pull-through

Work-out

Snatch

3-3-3-3-3

 

FGB Task Priority

Warm-up

3 Rounds of 10 Each

Pvc Pull-through

Jumping Squats

Clapping Push-ups

Ring Rows or 1 Rope Climb

Then Row 1k

Work-out

30 Wall-Ball Shots #14/#20

30 Box Jumps #20/#24

30 SDLHP #65/#95

30 Push Press #65/#95

30 Calories on the Rower

3 RFT

3min rest after completion of the 5th exercise

 

Lost a hour, lost my mind!

Warm up

100m Row Arms Only, keep legs straight. 

2 Rounds

10 PVC Pass through

10 PVC OHS

10 Box Jumps

WORKOUT

In teams of 2 perform the following for time

100 Pull ups/ Bear Crawls-While one person does the pull ups, the other will do bear crawls across the gym. Once person returns from crawl, switch and  continue until reps are completed

150 Push Ups/ Walking Lunges-While one person does push ups, other does walking lunges across gym. Once return, switch and continue until reps are completed.

200 Air Squats/ Crab Walk- While one person does air squats, other does crab walk across gym. Once return, switch and continue until reps are completed

250 Abmat situps/ Burpee Broad jumps/ One person performs abmat situps, other does burpee broad jumps across gym. Once return, switch and continue until reps are completed.

Jax's Fall to Pieces

Warm-up

Row 500

5 Turkish get-ups

10 Jumping Pull-ups

15 KB Swings

20 Sit-ups

3 Rounds

Work-out

1k Row

800m Run

100 Double-unders

400m Farmers carry #53/#35

100 Double-unders

800m Run

1k Row

For Time

10-1 Burpee box jumps/Wall-balls

 

Andy cleared the BIG BOX plus a few more inches.  Congrats Andy!

Warm-up

Row 500m

3 rounds

5 Dips

10 pull-ups

20 Push-ups

Work-out

10-9-8-7-6-5-4-3-2-1

Burpee/Box Jump

Wall-Ball #14/#20

For Time