CROSSFIT MANSFIELD

HELEN

3 Rounds for time

400 meter run

21 Kettlebell Swings (American)53m/35w

12 Pull ups

Monday

Find your 1RM Power Clean today.

Remember be patient off the floor. If your starting position is off its likely the ending will be too.

Glad to be back I will be in the gym on Wednesday. Thanks to Marsha for handling things while I was gone. Heard yall did a great job!

REMINDER

Just a reminder that there will be NO Saturday group workout this week.  Jared is on vacation and Marsha will be at the Running/Endurance cert at GSX in FW.  Take this day as an opportunity to rest and be ready to work hard next week.  Have a great weekend!

Friday

Happy belated birthday Jared!  He turned the BIG 3-0 yesterday!!!

Today's WOD:

30 WEIGHTED STEP UPS (35/26 lb KBs-20 in)

50 PUSHUPS

800 M RUN

50 RUSSIAN SWINGS (44/35)

50 AIR SQUATS

800 M RUN

(for time)

Thursday

AMRAP in 20 minutes:

5 Deadlift (185/135)

10 Knees To Elbows (KTEs)

15 Box Jumps (20 in) 

Wednesday

Those of you that did not do your 1 RM Front Squat on Tuesday will do it today. 

For those of you that did your 1 RM Front Squat yesterday, there will be an alternate WOD listed below.  

5 Rounds for time:

400 M Run

15 Wall Ball (M 20/W 16)

15 KB Swings (M 44/W 35)

15 Situps

15 Renegade Rows (M 30/W 20

Tuesday

Get your Front Squat 1rm today in 7-8 reps. Start at a weight you know you can manage and try to beat previous attempts by 4th rep. If you shoot to high just bring it down and back up if needed.

Monday

Max effort 500m row.

Then complete 3 rounds of

5 Power clean
5 Front squat
5 Press

95lb men
65lb women

Rest day

Happy Fathers day guys! Rest up everybody has been working hard. One more week and we will be slowing down for a week with lots of skill work and short wods. We will be talking about recovery as well and I want everyone to be paying attention to what your body is telling you.

Signs of overtraining include low motivation, general weakness and achy joints/ muscles. These are just a few. Keep close watch the recovery is just as important as the training!

See y'all when I get back from vacation! Have a great week.

Saturday

Guys and girls made up there own wod today.

5 exercises and 30 minutes of work was the goal.

In pairs complete.

400m sandbag carry at 50lb bag.

100 kettlebell swings each at 53/35

Fire hose drag 100m 5" hose

400m Dball throw and run

100 squats each