SMR, Dynamic Warm Up, Hip Mobility

“HELEN”

3 rounds for time

400 meter run

1.5 pood kb swing x21

Pull ups x 12

Post up those times!!

** heres the deal…Saturday you better put your big boy and girl pants on as I have a few surprises and some new things that you’ll love!!

Saturday we kick arse at 9am

Saturday’s 9:00am WOD will be a mystery so you’ll just have to show up and see for yourself what we have in store for YOU!!

If you’re new to CrossFit please come try a workout at CrossFit Newnan….You’ll never think the same 

BENCH MARK WOD !!!!

DOUBLE FRAN #95/#65 (SCALE IF NEED TO BUT GET IT DONE)

21-15-9-9-15-21

Strength: Deadlift 3-3-3

Then Modified Filthy Fifty

• 50 body weight squat jumps
• 50 push ups
• 50 situps
• 50 lunge steps ( in place or traveling)
• 50 band pull aparts

Strength: Push Jerk 3-3-3

4 Rounds For Time:

• Overhead Walking Lunges w/ 25 lbs
• KB Swings x 20 1.5/1 pood
• 30 second push up plank

Strength:  Front Squat: 3-3-3

then 15 min AMRAP of:

• 200 meter run
• 10 push ups
• 10 box jumps
• 10 pull ups
• 10 sit ups

5 ROUNDS FOR TIME:

• Deadlift x5 #225/#135
• Box Jump x7 #30/#20
• 200 meter sprint

Everyone have a great weekend and get ready for another great week!!

***There will be NO 9am tuesday & thursday classes this week

TEAM WOD THIS MORNING! AMRAP 15 MIN:

8 Push Jerks Rx 115 or 75,

75 Jump Ropes,

20 Sprinter Sit-ups!

Team Koala Bears (Ben, Charlie, Bobby), Here’s Lookin’ At You Andy Coggins – 5 Rounds,

Team Pink (Mindy, Debo, Chris) – 4.25 Rounds,

Team Stash (Steve, Manny, David) – 2 Rounds,

Team Shopaholic (Missy, Tanesha, Laura) – 4.25 Rounds, would have been more, but they stopped at TJ Maxx!

Great Job Everyone & See You Saturday!!!!!!!!!!

Active Rest Day

There is no 9am class today with camp going on!!

See you all Friday for a Team WOD!!

Ladder of Success:

Complete the following  in Ladder Fashion: 10-9-8-7-6-5-4-3-2-1 of

Deadlift #225

Pull UP #25 weighted vest if you have it