Category: Pre Workout / Skill

4 RFT: Runs, Overhead Walking Lunges and Double Unders

4 rounds for time of:
Run 400m
20 Overhead Walking Lunges (45#/25# bumper)
40 Double Unders

FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)

“Death By” Kettlebell Swings

Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min
…
Continuing this for as long as you are able.

Photos by @robcwilson
Today we wrapped our Summer Teens Session #1. Coach Lynn did an awesome job working such a great group of energetic teens who attacked every workout each day!  Next up she will be focusing on teaching the younger group of 7-9 year olds. Watching the kids learn functional movements and how to handle some loads with intensity is blast.
Stay tuned for Teens Session #2 in August. It’ll be back!

Khrennikov Will Not Compete at the 2018 CrossFit Games

Inside CrossFit’s Smart Move to Double Down in Madison

Results

Results cont

AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans (135#/95#)
7 Push Jerks (135#/95#)