Friday, 14/11/14

Friday, 14/11/14

8am class only
There will be a choice of three workouts. If you are keen on option A it will be first in first served on the rowers. If we have more than 9 starters on the rowers then we will have to run a few waves, so you might find yourself with an extended warm up period – a great opportunity to work some weaknesses.
A)
“Ned”
7 rounds for time:
11 Back Squats at Bodyweight
1000m Row
B)
“Sham”
7 rounds for time:
11 Deadlifts at Bodyweight
100m Sprint
C)
“Ozzy”
7 rounds for time:
11 Deficit HSPU (6/4″)
1000m Run

Chayel

Chayel

2 Comments
  • Alex c
    Posted at 08:37h, 14 November

    Crossfit Wired
    ‘Lumberjack 20’
    20 deadlifts (125/87.5kg)
    400m run
    20 kettlebell swings (32/24kg)
    400m run
    20 overhead squats (52.5/35kg)
    400m run
    20 burpees
    400m run
    20 chest to bar pullups
    400m run
    20 box jumps (24?/20?)
    400m run
    20 squat cleans (40/30kg)*
    400m run
    ** 1 bar
    Unofficial time 26:47 Rx

  • Jim King
    Posted at 14:05h, 14 November



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