CrossFit Workouts

  Weightlifting Every 4 minutes, for 16 minutes (4 sets): Back Squat (8)   Metcon For time:1200 Meter Runimmediately followed by three rounds of:15 Toes to Bar20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)
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Tomorrow we will running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking lot across the street located here.
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Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press (2) *Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 80-83%*Sets 5-6 – 2 reps @ 85-88% Metcon In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible in 16minutes of:3 Dumbbell Man-Makers (50/35 lbs)6 Strict Pull-Ups9 Burpees – Trail Run at South Table at 6pm for those who want to join… click this link for details!
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Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″ Weightlifting Three sets of: Posted Single-Leg Deadlifts (8-10 @ 3011) Rest 60 seconds Barbell Glute Bridges (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each ) Rest 60 seconds  
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Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 10 Dumbbell Squat Clean + Thrusters (50/35 lbs) 10 Toes to Bar
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