21 Guns CrossFit
Making you a better person...
10.03.2019
FUNday
In TEAMs of 2...
Buy In: BLOCK RUN
AMRAP in 21min of:
10 Box Jumps
10 KB Swings
10 DB Snatches
10 Slam Balls
10 Wall Balls
Cash Out: BLOCK RUN
*1 TEAM member working at a time
Rotate after each movement, RUN together
10.02.2019
Thursday
DEADLIFT
: 2-2-2-2
then...
21-15-9 Reps for TIME of:
Power Clean (135/95)
Pull-UPs
Major League Baseball Player Comes to Aid of Family of Slain Officer
10.01.2019
Wednesday
Complete the following every 4min for 16min:
10 Burpees over Bar
15 Push Press (115/95)
50 Double Unders
Coach Tony Blauer
's
GOLDEN Rules
1. Accept What's Happening
2. Get Challenged
3.
Don't Stop Thinking/Keep Moving
Watch these rules put into action:
VIDEO link
Checkout Coach Blauer:
Podcast link
9.30.2019
Tuesday
E2MOM for 20min alternate between:
5
Front Squats
5
Floor Presses
then...
Alternate between (not TIMED)
GHD Sit-UPs
: 10-10-10
Back Extensions
: 10-10-10
9.29.2019
Monday
3 Rounds for TIME of:
20 KB Swings (53/35)
10 Box Jumps (30”)
200m RUN
20 HR Push-UPs
10 Toes-2-Bar
200m RUN
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