6.29.2020

By
November 6, 2020

Monday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Zoom Burn: 8 AM
Youth CrossFit: Ages 4-9 @ 10:45 AM
Ages 10-14 @ 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

Hero Week Day 1
Compare your score from August 16, 2019.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD
"Ralph"

Four rounds for time of:
8 Deadlifts 250/175
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Burn Workout

4 rounds for time-400 M. Run30 sec L-sit20 front rack walking lunges10 push-ups30 sec L-sit-40 double unders

YouTube Workout: https://youtu.be/lYjIGTaUpME

"Ralph"

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
At-home Options
Deadlift = Double DB Deadlifts or Odd-object deadlift
Rope Climb = 4 for 1 strict pull-ups or 7 for 1 bent over rows

Continue Reading

pushpress gym management software for boutique gyms and fitness studios