CROSSFIT MANSFIELD

Saturday

"Hell-o-ween"

5 rounds for time of:

20 OH Lunges

20 Incline Push Ups

20 Thrusters 65/45

20 Ring Rows

20 Weighted Sit Ups

20 Star Jumps

Friday-Swings/Dips/KTE-Box Jumps

2 Rounds for time

25 Ring Dips

25 KB swings (russian)

25 KTE

Then after a short rest complete

75 box jumps for time

Post times to comments.

With extra time. Ring support hold. Hold the position as long as possible =1.

10 reps and rest as needed.

Thursday- back squat

Back Squat

3-3-3-3-3

Notice where the barbell is in all variations.

Wednesday-Push Press 1RM

Push Press 1RM

Then complete as many rounds as possible in 10 minutes of:

5 DB Hang Squat Cleans

10 Burpeees

Tuesday

Today we are doing some hard work and different movements. I think you will like them!

2 Times through.

Weighted steps ups x20 Men-88lbs/ Women-70lbs

Kettlebell Pull M110lbs/W70 and Hoist x5 M55lb/W35lb

Weighted step Ups x20 M88/W70

Sledge hits on big tire x20 M10lb/W8lb

Weighted Step Ups x20 M88/W70

1.Stations are set up inside and outside. You will be carrying your Kettlebells to each station.

2. You will pull the kettlebells across the gym 5x then detach one of the bells and hoist it up the pull up bars 5x. See pics below.

When pulling the kettlebell face the weight and keep feet planted.

On the hoist keep one knee on the ground and the other foot flat on the floor. Pull with arms and use your core.

Monday-Angie (broken up)

Jessica fighting through a press. Glad to have you back!

5 Rounds for time.

20 Pull ups

20 Push ups

20 Sit Ups

20 Squats

Saturday

Today we did Marsha's favorite wod but with running and 40 reps cause...well its her xx birthday. Happy Birthday!

*I have a Nike zip up shirt, Oakley hoody and an Under Armour shirt at the gym. If they are yours grab 'em.*

Run 400m

Then 40 reps of the following

Box jumps

Jumping Pull ups

Kettlebell Swings

Traveling Lunges

Knees to Elbows

Push press

Good Mornings

Wall Ball shots

Burpees

Double Unders

Then run 400m.

Friday-Deadlift 3x5

Good news today, Josh Crary's son Aiden had heart surgery yesterday and everyting went as planned and he is doing fine!

Happy Birthday to Leslie and Taneisha! Yall are what 25 now? Doing great ladies!

Todays WOD

Deadlift 3x3x3x3x3

Thursday- Push Press/400's

Happy Birthday to Marsha! Her bday was yesterday and prepare yourselves for a bday wod of her choosing!

Today's wod

3 rounds for time

21 push press 115/75

Run 400m

Scale up or down as needed. Cold front is here so dress warm!

Wednesday-Back Squat 5x3

Back Squat

5x5x5

Then complete as many rounds as possible in 10 minutes of

5 Pull ups

10 Push ups

15 Squats