April 18, 2013

There will be no 730pm workouts this Friday Night!

  ***Upcoming Events***

This Friday is the Diet Challenge after party at The Rockhouse in the Venetian!

This Saturday Olympic lifting Seminar at SinCity CrossFit West!

Sunday April 28 is the Rx Jump Rope Double Under Clinic!

Work Out of the Day

“Megatron”

For time:

10 thrusters, 135/85lbs

10 muscle ups

10 ground to overhead, 135/85lbs

20 front squats, 135/85lbs

20 ring dips

20 power cleans, 135/85lbs

30 shoulder to overhead, 135/85lbs

30 pullups

30 deadlifts, 135/85lbs

Post time to beyond the whiteboard.

Metcon Workout

For time:

50 medball cleans, 20/14lbs

400m run

21 burpees

800m run

21 burpees

400m run

50 medball cleans, 20/14lbs

Post time to beyond the whiteboard.

Leave a Reply

Your email address will not be published. Required fields are marked *