Crossfit Richardson

rest day for some. for others....
35, 25, 15 reps for time of:
wall ball shots
kettlebell swings

make up WOD from sunday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

photo: stephen putting his training to work

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

rest

no afternoon classes today or this weekend

see everyone monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments

unscheduled rest for some...for others:
30,20,10
KB swings
KB deadlift
for time

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.