40 Thrusters, 45# 100m Run 30 Thrusters, 95#/65# 200m Run 20 Thrusters, 115#/75# 300m Run 10 Thrusters, 135#/95# 400m Run Post time.
“Cindy” Complete as many rounds and reps as possible in 20 minutes of 5 Pull-ups 10 Push-ups 15 Squats Post rounds and reps to comments.
Rest Day Happy Mothers Day CFDF hot mommas Closed
Open Gym and Mobility Mobility 10am-11am Open Gym 11am-12pm On Ramps 10am-12pm FRAN SHOWDOWN STARTS AT NOON! Come out and cheer the guys on. Video will be posted later in the day.
10 rounds 1 Deadlift, 405/270 2 Single leg squats, alternating legs, 53/35 3 Burpee pull-ups Post time to comments.
5 rounds for time of: Row 25 calories 16 chest-to-bar pull-ups 9 strict handstand push-ups Post time to comments.
Overhead Squat 5-5-5-5-5-5-5 Post load to comments.
Complete as many double unders as possible within a 10 minute time cap, Run 400m 40 Burpee box jumps, 24/20 40 KB swings, 53/35 40 med ball slams, 20/14 Double Under AMRAP Post double under reps to comments.
“DRAPER” 5-9-15 Clean and Jerk, heavy as possible Burpee-Over-the-Bar 1 mile run between each round Post time and load.
Ray Stanley is our April athlete of the month! He hasn’t been with us very long but he sure makes us laugh every day. Ray works diligently every WOD to squat “lower” and learn the proper way to move more efficiently. The dude is a great guy! Congrats to you