CROSSFIT MANSFIELD

Saturday

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I have set up an account at www.beyondthewhiteboard.com for Crossfit Mansfield. This is a tracking tool  thats free and easy to sign up for. If you havent signed up yet got to the link above and sign in, choose Crossfit Mansfield and request membership. I will clear it asap. This is a good way to track your progress so check it out!

Friday

5 rounds for time

10 EA 1 arm dumbell snatch

10 EA One arm Push Press w/ barbell (Perpendicular to body)

10 EA One arm DB hang squat clean

ATTN: Saturday class is at 830am and is open to members. This is a good time to make up Wed morning class that was canc due to icy roads.

Heres an article in the Crossfit Journal on the Dumbell Snatch by Mike Rutherford.

Download 54_07_Dumbbell_Snatch

Chris on his last set of Dumbell Hang Squat Cleans.

 

Thursday

Run 4 miles

Saturdays Bshift class will at 830am. This class is open to members and will be a chance to make up Wednesdays 6am class that was canc due to icy roads. Please let us know if you wil be coming.

Wednesday 530pm Class is on today.

530p is on. Be careful today and I will update. Sorry about not posting yesterday. My internet went down everywhere I went.

25 pull ups

50 DL 135/95

75 Kettlebell Swings 35m/26w

100squats

1 Round for time.

Monday

Press 1-1-1-1-1-1-1

Work up to a 1RM. Dont hesitate on that barbell.Take it out of the rack,set up and put it overhead....get a PR today.

REST DAY

Saturday

2 Rounds for time.

1000m Row
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!

Workout courtesy of www.navyseals.com.

Friday

Front Squat

5-5-5-5-5

Thursday- Todays class has been moved to 1030am.

Row 500 max effort

40 Squats

30 Push ups

20 Sit ups

10 Pull ups

break

25 KNE

50 Sit ups

Wed

ATTN:Thursdays class has been moved from 830 to 1030am.

50 Sit ups

40 Box Jumps

30 Push Press 95lb

20 Pull ups

10 Burpees

For time, 1 round

Great job today guys. Long warm up to a short workout huh? Rob had the best time today.He must be doing some kind of hip hop dance class over at Lifetime Fitness to get in that good of shape.....