Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Split Jerk
Find a heavy single
AMRAP 8:
8 Deadlifts 155/105, Fx: 135/95
8 Pull Ups
8 Hand Release Burpees
Free Mobility Clinic Today at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Partner WOD
1 Mile Run w Medball 20/14, Fx:14/10 (Share 1 MB) 1
100 Thruster 45/35
100 Double Unders
100 Kettlebell Swings 24/16
100 Cal Row
Can’t Stand the rain option:
1K Row
100 Thruster 45/35
100 Double Unders
100 Kettlebell Swings 24/16
1K Row
Overhead Walk with Unstable Bar:
Accumulate 100 M of Heaviest walk
Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Front Squat
5 x 4 reps @85-90% of 5RM (Or 5-10# heavier than last week)
Beginners: 5 x 5 (A, add 5-10# from last week)
Death By:
1 Burpee
1 Hang Power Cleans 155/105 Fx: 115/80
*EMOM Increase 1 rep for both Movements
Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Strict Press:
4 x 10 (ME)
AMRAP 15:
400m Run
15 Overhead Squats 135/95, Fx: 95/65
15 Toes to Bar
Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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3 Rounds for time:
20 Kettlebell Clean and Jerks* 32/24, Fx: 24/16
20 Pull Ups Fx: Ring Rows
20 Abmat Sit ups
20 Kettlebell Swings 32/24, Fx: 24/16
20 Walking Overhead KB lunges 32/24, Fx: 24/16
*Switch arms every 5 reps. Acceptable to go from the hang or the ground
Ring Dip Fiinsher:
RX: 60 for time
Fx: 40 For time
Finisher #2 (if time):
skin the cats
