CrossFit No Limits

Split Jerks

Warm-up

Row 500m

21-15-9

Dips

PVC Over- head squats

Sit-ups

Back Extentions

WOD

Split Jerks

3-3-3-3-3

Results

Run, Deadlifts

Warm up

3 rounds of 15

Jumping pull-ups

Box jumps

Push-ups

Back extensions

Sit-ups

WOD

5 rounds of

400m Run

15 Deadlift #95/135

Results

"Karen"

Warm up

row 500m

run 400m

50 double unders

3 rounds

WOD

150 Wallballs #14/#20

For time

Results

Overhead Squat Day

Warm Up

2 rounds

run 400m

10 clapping push-ups

10 sit-ups

10 back extensions

2 min of double unders

WOD

Overhead squat 3-3-3-3-3 reps

Results

Results

Fran Fan Club Called on account of HEAT

Its 5am and 100 degrees! No one is doing Fran! Fran was boycotted! Dave have been impeached.  He did buy us coffee!  So we let him keep his title!  Coffee makes everything better!

We did do 100 burpees for time and Joseph did Karen. So not all was lost. 

 

Rest When Your Dead

Warm up

3 rounds of:

jumping pull-ups x 5

tricep push-ups x 10

jumping squats x 15

pvc burgener x 5

WOD

400m run
5 rounds of 'Cindy'

400m run
5 rounds of:
45# hang squat clean x 5
45# push jerk x 10

400m run
5 rounds of:
45# hang power snatch x 5
45# ohs x 10

400m run
5 rounds of 'Cindy'

one time through from top to bottom; rest when you're done
scale rounds/load as necessary
post total time for score

Welcome David to CFNL.  Amazing job today!

results

Sunday Suffer Team Workout

 

Warm-up

Row 3 minutes 2 slow 1 sprint

21-18-15-12-9-6-3

Squat

clapping push-ups except for AMY-as rx by Dr. Hamry

Dips


WOD
Teams of 2

Both team members run.  Task begins when both complete run and the task can be divided.

Run 400

100 Box Jumps

Run 400

100 Med-ball Cleans

Run 400

100 Sit-ups

Run 400

100 Burpees

Run 400