In this workout you move from each of five stations after a minute. This is a five-minute round (for 3 rounds) from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Image courtesy of www.crossfit.com/cf-affiliates/
Tanya West of CrossFit North Fulton. Born with Spina Bifida and paralyzed from the waist down. CrossFitter for over a year.
***It’s going to be +5, so we’re running outside tonight folks! Come prepared, rain or shine.
For time:
21 Good mornings
Run 400 meters
18 Good mornings
Run 400 meters
15 Good mornings
Run 400 meters
12 Good mornings
Run 400 meters
9 Good mornings
Run 400 meters
6 Good mornings
Run 400 meters
3 Good mornings
Run 400 meters
Ice climbing in Hillsborough
Effective people are not problem-minded; they’re opportunity-minded. They feed opportunities and starve problems. -Stephen Covey
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Mom thought it was too warm in the gym to do her squats...
Jeanette has graciously offered to take 5 members per night during March break each night from 5:30-6:30pm. If you’re interested, please register as if you normally would.
Rebecca Bilodeau, the Holistic Dietitian, has a new tool to measure your body fat % and lean body mass %. This is a more accurate way to measure your progress than stepping on a scale. Click here if you would like to try it or if yo want more information.
MC gets her chin over the bar for her first kipping pull-up!
Want to analyze your daily intake of food? At FitDay.com, you can plug in the food you eat, and it will break it down into percentages for carbs, fat and protein, and also give you a summary of your vitamin and mineral intake.
Some people seem to be taking a very long time to complete the warm-up, therefore, we’ll be doing a very special warm-up each night for the rest of the week
Night 1 – 100 burpees
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
***Due to weather conditions, the gym will be closed tonight***
Five rounds of:
Hang Clean 15 reps, 135#
20 Sit-ups
“Always dream and shoot higher than you know how to. Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
