CROSSFIT MANSFIELD

Tuesday

For Time: Men 185, Women 135                                     

Row 500m

10 Deadlifts

Row 400m

8 Deadlifts

Row 300m

6 Deadlifts

Row 200m

4 Deadlifts

Row 100m

2 Deadlifts

Monday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Chris Oshea with one of several 88lb Clean and Press from Fridays workout. You chose a hard week to come back on brother.Glad to see ya back!

What is Fitness?

A reminder on why we train the way we do. Please read if you havent already! FYI tomorrows workout has 500 reps as written. Do you know it? Hydrate,rest and Ill see ya tomorrow. 9:00am class starts tomorrow.

 

 Click here for article

 

Saturday

5 rounds for time:

10 Manmakers

50 Walking Lunges

20 Knees to Elbows

Run 400m

Friday

OH Squat 5-5-5-5

Then

10 rounds for time of

5 Box Jumps 30"men/24"women

5 Double Kettlebell squat clean and press. M53 or 44/W 26 or 35

 

 

 

REST DAY

Starting next Monday we will be having a 9am class on Mon-Tues-Wed-Thurs every week. This time will replace the 830 bshift class. If you have any questions let me know. It will refelct on the gym schedule. Saturday training will be at 830am.

Guys please try and log your times into beyond the whiteboard. Thanks!

Wednesday

Warm up with a barbell and same comlpex as below x1.

As many rounds as possible in 20 minutes of:

5 Deadlift

5 Front Squat

5 Push Jerk

The Push Jerk

• Start with the barbell in the rack position.
• Dip down with your legs, keeping your chest up.
• Drive with your legs.
• Push your body under the bar with your arms and catch it in a partial squat.
• Stand up, keeping the bar overhead.

        Catch the bar with strong arms and a tight stomach.

Mistakes

• Falling forward when you dip.
• Catching the bar too far forward or back.
• Letting your hips go forward

Tuesday

Four rounds, each for time of:

800 meter run

Monday

Power Clean 3-3-3-3-3

Hold back on the weight today and practice good form. We will be hitting these heavy soon. After Power Clean complete the following:

Helen

3 rounds for time

400m Run

21 Kettlebell Swings (overhead)

12 Pull Ups

Some shots from last Saturdays team 10,000m row.

 

Saturday

With two teams of six today each team performed the following:

1) Kettlebells/Burpees

In a group with your team everyone performs 1 Swing/1 burpee then 2 swings/2 burpees until you hit 15/15. Only one person can be swinging a kettlebell at a time. So when the person next to you is done swinging then you can start. This gets challenging in the later rounds trying to finish the burpees before the kettlebell gets back around to you.

2) Sandbag Sprints

With a 50lb Sandbag each team sprinted 40m for a total of 60 times.

3) Row 10,000 meters per team

Great job today guys. Congrats to Marshas team for winning!