200425

24
Apr

200425

Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

IF YOU ARE NOT IN OUR PRIVATE FACEBOOK FORUM EMAIL NIC @[email protected] TO BE ADDED

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

Bootcamp

3 Rounds:

55 Double-unders

35 Hollow Rocks

15 Dumbbell Push Press 50/35

500m row

Metcon (AMRAP – Reps)

Team of 3 – AMRAP 30:

3 Mile Air Bike

100 Power Snatches 75/55

2 Mile Air Bike

15 Rope Climbs

1 Mile Air Bike

100 Lateral Barbell Burpees

Shawn (Time)

For time:

Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.
To learn more about Shawn click here
Home No Weight WOD

Metcon (AMRAP – Reps)

Home Weight WOD

4 Giant Sets:

Bilateral Bell Complex – Floor Press to skull Crusher to failure

50 Bell Lateral Hops

:40 DB Lawnmower Row R

:40 DB Lawnmower Row L

rest 1 Minute
Accessory – 50 Offset Devil’s Press(switch arms every 5 reps)