Skill:
Toes 2 bar
fast payday loans for every one
Metabolic Conditioning:
5 rounds for time:
-100 ft broad jump
-10 toes to bar
-15 goblet squats (53/35)
-20 double unders
CF kids summer camp details coming soon!!
Posts tagged Goblet Squats
WOD
5 minute amrap:
-100 M row
-5 OHS (95/65)
-200 M row
-10 OHS (95/65)
-300 M row
-15 OHS (95/65)
-etc…..
(THEN)
5 minute amrap:
-run to road and back
-5 Goblet Squats (53/35)
-run to road and back
-10 Goblet Squats (53/35)
All things left in lost and found will be thrown on Feb 1st. Lost and found is located in the front by the new check in desk
WoD
For max load:
Front Squat 3-3-3-3-3
(10 minute time cap)
-Then-
With a 7 minute timer:
-1 DB Snatch (50/30)
-1 DB Goblet Squat (50/30)
-1 Lateral Jump over DB
-2 DB Snatch (50/30)
-2 DB Goblet Squat (50/30)
-2 Lateral Jumps over DB
etc…… Continue working yourself up the ladder until the 7 minutes is up
Classes rowing and doing box jumps during yesterdays station WoD
WoD
**ATTENTION**
We will no longer be doing walk in Introduction Sessions. An introduction session is designed for anyone interested in being a member at Ragin CrossFit. It consists of an explanation of what CrossFit is all about and also a short workout. All intro’s will need to be scheduled. Introduction sessions will be done every Tuesday and Thursday at 6 pm. If you know someone that would like to join have them call or come by the gym to schedule an appointment. Thank you all for your support!!!
“Partner WoD”
Complete the following:
-50 Bench Presses (135/95)
-100 Pass throughs
-100 Goblet Squats (53/35)
-150 Lunges
*Each teammate must do same amount of reps*
*Different weight may be used for bench press*
Class doing Tabata Row, Sit-ups, and Box Overs
WoD
Skill:
2 Rounds
-20 Ring Dips
- 50 ft. Handstand Walk or 60 Second Handstand Hold
*Skill will not be for time. You will work on depth and form.
aMRaP in 12 Min:
-4 Turkish Get-ups (53/35)
-8 Goblet Squats (53/35)
-16 KB Swings (53/35)
Jamie throwing weight around like its nothing!!
