CROSSFIT MANSFIELD

Wednesday

This Saturdays training will be held at 830am with the B Shift group

5 Rounds for time

25 Jumping Lunges

25 Braced Squats 35/25

Run 400m

Braced squat-Holding a weight straight out in front of you with locked arms....and Squat.

Scale to 3 rounds if needed. Try not to go any lower than 10lbs.

Monday

10 Pull ups

10 Ring Dips

10 Rounds for time

Scale reps to 5 for 10 rounds if needed.

Saturday

WIth your team complete

5000m Row

200 Ring Push Ups

200 Box Jumps

200 Ball Slams

Nice work today Team 2! Today teams were given the workout and could complete in anyway they wanted as long as all reps were complete and there were no more than 1 team member working on each exercise. Good job everybody. Intensity seems to increase with a little team competition.

Friday

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Thursday

15 Wall Ball 20/16

15 8 Count Body Builders

15 KB Swings 44/35

15 Pull Ups

5 rounds for time

Pretty interesting read here from Mens Health magazine.

http://www.menshealth.com/cda/articl...eac____&page=1

Wednesday

5 115lb Thrusters

Sprint 20m

10 Burpees

Sprint 20m

5 Rounds for time

Practice cleans.

Tuesday

100 Push ups

100 Sit ups

100 Squats

1Time through for time.

Matt doing one arm rows.110%...

Monday

5 rounds for max reps of

95lb Press

Pull ups

Rest 10 Minutes

Row 2000m

Saturday at 360 hills

Today was a long one. Great job everyoe! Really had to dig through some of that today and Im impressed with the efforts!

Training for today:

 Hill Sprints carrying 50lb sandbag. When your legs wont run just get it up there.

 

Move to long gradual incline and pull tire up and down. Everyone ran up and down this hill until all six of us got a chance to drag the tire up and down. Who knows how many times we ran up this hill.

 

 

Friday

Since yesterdays afternoon class was held on an off day yesterday, the morning class will catch up and perform the same wod today. Reminder we will be meeting at the gym at 10:00am tomorrow Saturday morning for training. Also the new shirts are in and will be available tomorrow. See yall manana!

20 Wall Ball

20 Pull Ups

20 Kettlebell Swings