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!

Fran Fan Club

Warm-up

Run 800m

16-12-8-4

Wallpees

*Med ball Burpee, into a wall ball clean transitioning to a wall ball shot.

GHD sit ups

Work-out

"Jackie"

1k Row

50 45lb Thrusters

30 Pull-ups

For Time

 

Deadlifts

Warm-up

Run 400m

18-15-12-9

Squats

PVC Pull Through

Push-ups

Sit-ups

Work-out

Deadlift

3-3-3-3-3

Warm-up

Burgener warm up 3x3

3 rounds of 200m row

15 Back Ext.

Push-ups

Dips

Work out

3 rounds of 3 minutes on/1 min off,  max rounds

3 Power Snatches

6 Knees to Elbows

9 Push-ups

Score is the sum total of all rounds.  Incomplete rounds do not carry over to the next 3 minute interval.

Team Workout

Warm-up

Run 800m

30 Lunges

20 Abmat sit-ups

10 Pull-ups

10 Box Jumps

Work-out

Hold one more time!

Teams of 2

100 Burpees, one team mate performs the burpees the other holds plank.

100 Squats, one team mate performs squats while the other holds the bottom of the squat.

100 GHD sit ups, one person performs the sit-ups while the other holds parallel.

100 KB Swings, one person performs KB swings while the other holds the KB over-head

* Divide reps between team mates/if the team mate on hold is unable to hold their position. switch to performing the exercise.

 
 

 
 

Saturday Suck

Warm-up

Run 800m

21-15-9

Sit-ups

Double unders

Paralette push ups to dips

Work-out

100m Sprint

2 Rope climb or 6 ring rows or pullups

3 One arm KB or DB Snatch each side

4 Burpees

5 Box Jumps

6 RFT

Emom

 

Warm-up

Fish Game

1 minute slow 1 minute fast for 6 minutes

Bear crawls across the gym and back

PVC Overhead walking lunges 20

Ring Push-ups x20

#45 Push Press x20

Work-out

Every Minute on the Minute

3 Pull-ups

Accending back-squats (First minute 3 pull-ups, 1 Back Squat, 2nd 3 pull-ups 2 back-squats, 3rd 3 pullups 3 back squats)

Results

 
  
  

Shoulder numb

Warm-up

Tabata mash-up

Squats/Box Jump

Abmat sit-ups/Push-ups

Row 500m

Work-out

Press

3-3-3

3 RFT

5 Presses

10 Push-Presses

15 Push Jerks