CrossFit No Limits

Press-Push Press

Warm-up

30-20-10

#45 Over-Head Squats

Sit-ups

Back extentions

Work-out

Press

1-1-1-1-1

Push-press

3-3-3-3-3

Results

Hold on Again

 

Warm-up

Run 400m

21-15-9

Pull-ups

Box Jumps

Workout

30 Med-ball cleans-partner holds ball over head

30 Squats-partner holds bottom of the squat

30 Abmat sit-ups-partner holds v-up postion

30 Wall-balls-partner holds bottom of the front squat

30 burpees-partner holds push-up postion

Saturday Suck

Warm-up

3 Rounds

5 handstand push-ups

10 squats

15 Sit-ups

WOD

5 rounds for time of:

15 power snatch #65/#95

400m run

Results

AMRAP 20

Warm-up

Run 400m

Row 500m

3 rounds of 10 each

PVC pull-through

Wall-Ball

O-H Squats (PVC or #45)

 

Welcome Kemmer! CFNL newest member.

Work-out

AMRAP in 20 minutes

3 Muscle-ups or 9 Pull-ups/9 Dips

6 High Burpees

9 KB Swings #36/#53

Results

Double Dutch Deadlifts

 

Warm-up:

1min double unders

400 meter run or 500 meter row

5 rounds of:

10 pull-ups 10 push ups 10 squats

Dead-lift Mechanics with PVC pipe and light weight

Workout:

Two dead-lifts every minute on the minute for 20 minutes (40 lifts total)

Rx weight: 2x body-weight for men, 1.5x body-weight for women, scaled to strength and skill level.  Challenge yourself to lift a heavy weight safely.

Check out CrossFit's great collection of videos on power lifts. In this link there are 10 videos on the deadlift alone!

Results

 

Had to put a picture up of my amazing client and good friend Judy Dann.  Judy is a true testament of  true dedication and determination and inspiration! Love you Judy!

SOB

Warm-up

20 Squats

20 Push-ups

20 Pull-ups

Run 800m

 

Workout

21 Sit-ups

21 Over-head Presses

21 Ball Cleans

5 rounds

Results

Jill on vacation in Montana! Still Crossfitting! Love you! So glad to see you back!

Where can I get some new legs?

 

Warm Up

50 Double unders

15 Turkish get-up each side

3 rounds of 15

Box jumps

Twisting knees to elbows

floor wipers

  

WOD

200m Lunges up the hill

200m sprint down the hill

45 Kettlebell swings

2 rounds

results