CROSSFIT MANSFIELD

MUDRUN

Anyone interested in forming a team or 2 for the DFW Mudrun let me or Marsha know ASAP. The event date is November 7 and registration begins tomorrow. Check out the site for details. Last year we had a team complete the event and they said it was a blast.

www.mudrundfw.com

MONDAY

Seth, Josh and Oshea. Great job today on C&J's.

Practice Push Jerk

Burgener warm up

WOD

3 rounds for time

10 Clean and Jerk 135/95

Run 400m

Happy Birthday to Kristy and Oshea!

Friday

Reminder that tomorrows wod will be at 10am.

10 Rounds for time of

10 Box Jumps

10 Sit Ups

10 Knees to Elbows

Thursday

As many rounds as possible in 20 minutes of:

M-95lb/W-65lb

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift Highpull

Wednesday

Press

5-5-5-5-5

Increase each set and be sure to log your loads.

Tuesday

With a partner complete the following.

10 Double kettlebell clean and jerk 35/53

Barbell carry to stop sign and back. M-135,W-95

10 Kettlbell 1 arm overhead squats M-44,W-35

Monday

Stuck in the snow just below Pearl Pass in Colorado 12,700 ft elevation. In August...

Todays wod.

Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Saturday

Todays WOD courtesy of Marsha. Job well done....even though I hate clapping at the top of a burpee....

Teams of three complete the following. Move to next exercise only after each teammate has completed 50 reps of the previous.

150 Ring Dips

150 Thrusters 65/45

150 Burpees

150 KTE

150 SDHP

Friday

Saturday training is at 10am. As noted in the calender. See you there.

Squat Clean 3-3-3-3-3

Then complete

Helen

3 rounds for time of

Run 400m

21 KB swings 53/35

12 pull ups

Thursday

Tire drag/pull across pkg lot (90lb W/ 120lb M)

20 Box Jumps (20 in)

20 Sledge hits (10 ea arm)

20 D-ball slams  (16 W/20 M)

20 DB Push Press (20 lb DBs W/30 lb DBs M)

500 M Row
3 rounds for time