400m run
25 kb swings
25 slams
400m run
20 kb swings
20 slams
400m run
15 kb swings
15 slams
400m run
10 kb swings
10 slams
400m run
5 swings
5 slams
Day 11
12 years ago
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A blog for members of Level 10 Crossfit to record their times, compare themselves to others, and see what the workouts for the week are.
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Our Warmup is Your Workout!
Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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Max Doubleunders in 5 minutes
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Women
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Fran
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Kelly
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Slammin' Sammy
Men
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Women
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Fight Gone Bad
Men
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Women
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Schmoke You
Men
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Women
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Code Brown
Men
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Women
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Max Ring Dips
Men
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Women
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Max Pull ups
Men
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Women
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2.
3.
4.
Men
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2.
3.
4.
Women
1.
2.
3.
4.
Fran
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Kelly
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Slammin' Sammy
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Fight Gone Bad
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Schmoke You
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Ring Dips
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Pull ups
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
1 comment:
Sd
Bp 95x5,105x5,115x5,125x5,135x5
Kb row 44x8,8,8 (go up)
Db curl 20x10,10,10
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