Time to stop waiting around for it to get easier to take care of yourself. Start now because

“If it was easy everyone would do it!”

3 rounds

20 kb swings 30#
20 box jumps 24″/20″
400m run

 

Ladies: some tips for faster running 🙂

WOD

10-9-8-7-6-5-4-3-2-1
dumbell squat clean
plank burpee

10 min cutt off

then
400m run for pr

 

We all should be making goals in our life. It’s just like planning out what you will do to accomplish what needs to be done in your day to day routine. Don’t let your health be something that you put aside because of time, financial, or motivation. One day at a time can make all the difference.

Deadlift
5-5-5

then

7 min amrap
10 one arm alt snatch
10 squats
100m run

 

WOD

“Annie”

50-40-30-20-10

double unders

situps

A reminder about class schedule changes for the 4th. No early morning or evening classes. 10am for regular group classes that day only

 

4 rounds

Kb complex
–swing x4
–one arm L x4
–one arm R x4
–alter arms x4
Then as many box jumps in 1 minute
Rest 2 minutes

15 minutes AMRAP

5 heavy cleans

400m run

 

Why do you Crossfit? and if you don’t why not?

4 rounds

20 kb swings*
20 goblet squats*
20 double unders

**kb is same weight for swing and squat

 

3 rounds
10 deadlift 135/95#
10 ring dips
10 one legged squats l/r