CROSSFIT MANSFIELD

Friday

5 Rounds for time of:

20 Double Unders

20 Ring Push Ups

Sub twice the amount of singles for skill work with rope. If you have decent rope skills then get those double unders!

Thursday

This is a long effort and you will need to pace yourselves accordingly. Work hard but remember those 800's keep coming. Scale that deadlift when needed it shouldn't be what's slowing you down here. Keep solid form and if your getting stuck then you need to reduce the weight. Dont let pride impeed your progress!

3 rounds of:

15 Deadlift @ 225

Run 800

30 Pull ups

Run 800

Wednesday

 

Skill day.

Hang Power Clean

Hang Squat Clean

Squat Clean

Tuesday

10-9-8-7-6-5-4-3-2-1

Press

Knees to elbows

Monday

Complete as many rounds as possible in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Squats

Ensure good reps guys... and don't forget to log results in your log at the gym.

Reminder

Just a reminder that the gym will be closed August 3-8 and training will resume Monday August 10. Dues for August will be pro-rated to reflect. Light WODS will be posted to tide you over. Take this time to recover and get out and be active. You have been working hard since we began unlimited memberships and this is a good time to rest!

Also we will be dropping the 5:30pm class and adopting a 5:00pm and 6:00pm class. Right now it looks like the additional class will be added the 2nd week of August. I will keep you informed on this and thanks for being patient as we are growing quickly and implementing these changes.

Ensure you introduce yourselves and welcome the new faces around the gym and show them the ropes!

Thanks,

Jared

REST DAY

Stephanie and Kristi with a smile on there faces...

 

Welcome and great job to new guys Josh and Todd.

 

Saturday

With 2 teams of 6 we did the folowing. Great jobs guys this was a lot of fun and work. Pictures will be up soon!

Row 6000 meters

4 in. Hose Drag 50 meters 3 times a piece.

Weighted step ups with 50lb sandbag 30 a piece

Carry 135/95lb barbell 50 meters with a partner.

 

"ANNIE"

50-40-30-20-10

Double Unders

Sit Ups

Thursday

Complete the following 5 times. This is not for time. Scale up or down as needed the loads below are more of a starting point.

3 Deadlift 225/135

3 Power Clean/Push Jerk 155/95

The afternoon class will have to buddy up with someone of equal strenth. The bars will be set in a manner to which everyone can cycle through the lifts if we have a full house tonight.