CROSSFIT MANSFIELD

Saturday

Run 4 miles today.Dont worry bout time today. Have a good run and enjoy it. I know we all ate healthy yesterday??? Have a great holiday weekend and we will see ya Monday!

Thanksgiving

Relax and enjoy thanksgiving. There will be no 530pm class on Friday.

Wednesday

"Nancy"

5 Rounds for time

Run 400m

15 Overhead Squats 95lbM/65lbw

Rest 5 minutes

100 Sit ups

Monday

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 Towel pull ups 
20 inch Box jump, 21 reps
21 Deadlift 135lb/95lb
Walking lunge, 150 ft

Saturday

The following WOD was performed as a team.

500m Row

30 Manmakers w/ Dumbells

50 Pull ups

Tire flip then jump in jump out

70 Kettlebell swings 44lb

50 Hanstand push ups

30 Med ball chest passes

Dball throw and chase 400m

Friday

Work up to Deadlift 1RM

Rest then complete

50 Box Jumps

50 Weighted Lunges with 65lb BB

Wednesday

For Time:

Row 500m >50 Sledge hits on tire

Row 400m >Run 400m

Row 300m >30 Kettlebell Swings

Row 200m >20 Shoulder Press 95lb

Row 100m >10 Clean and Jerk 95lb

Monday WOD

Ryan just returned from touring with his band! Glad to have you back bro! Now kill this WOD!

For time

50 Wall-ball shots M20/W16
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

I came across this video on the CF message board. Listen to this guys reasons for training the way he does. Are you pushing it? www.the100mileman.com/davidgoggins/

2nd Annual lancaster Mile Race

Supporting FWPD K9 unit today! Run hard! If you cant make it check out this site for donations.

http://www.fwpdk9support.com