3 min wall ball
3 min rest
3 min kb swing
3 min rest
3 min row for Calories
Ohead squat 5,3,1,1,1
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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Fran
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Kelly
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Slammin' Sammy
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Fight Gone Bad
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Schmoke You
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Code Brown
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Max Ring Dips
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Max Pull ups
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Men
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Women
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Fran
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Women
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3.
4.
Kelly
Men
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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
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2.
3.
4.
Max Pull ups
Men
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Women
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1 comment:
press 130x5,5,5,4,3
CG 155x11,10,165x8,175x6,185x4,190x3+1
Chin ups 3x8
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