FUNday

“CHRISTINE”

3 Rounds for TIME of: 

 500-m ROW
 12 BW Deadlifts
 21 Box Jumps, 20”

Thursday

Shoulder Press: 10-10-10-10-10

TABATA 

 Hollow Rocks

 V-UPs

Wednesday

4 Rounds for TIME of: 

 Building RUN

  3 Rounds of:

   5 Pull-UPs

   10 Push-UPs

   15 Squats

Tuesday

AMRAP in 12min of:

12 KB Swings
12 Goblet Squats
12 1arm KB Push Presses

KB RX= 53/35

Be Receptive 

Monday

“The Ghost”

6 Rounds of:
 1min Rowing/Sking/Biking
 1min Burpees
 1min Double Unders
 1min REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.

VETERANS DAY

To all the those who’ve answered the call

to protect our freedom and way of life,

we are are eternally grateful. 

THANK YOU

Thursday

Complete for TIME:

RUN 400m

20 KB Swings (53/35)

RUN 400m 

20 KB Cleans 

RUN 400m

20 Burpees

RUN 400m

20 KB FR Lunges

RUN 400m 

20 Toes-2-Bar

RUN 400m