July 1st

Wod:

10 DL (20# med. ball)

10 Perfect push up

25 jump rope

5x

Tabata sit ups

Helicopter- for every miss, all had to do 2 pull ups

( And if I got dizzy before they missed then I had to do 10 CTB pull ups... yes, I had to do them, dizzy and all!!)

Thanks a lot BRAD F. for the idea ! haha :)

Whew!! Nice work all!

June 29th

21 push press

200m run

21 swing

200 m run

2x

June 22

1/4 run

21 swings

12 push ups

3x

Wednesday, June 17th

FIRE HOSE RELAYS

Run with hose 50m, pull hand over hand to the other end and run back.

These were fun!

(thanks Firefighter Drall for the hoses)

Wod:

5 front squat -pvc

5 burpee

25 jump rope

5x

Wednesday, June 9th

CrossFit Baseball

1st base- 10 squats

2nd base- 10 sit ups

3rd base- bear crawl to home

Home plate- 10 burpees

50m run between bases

10 min.

4 runs was the most, had a lot of 3 +some burpees.

Great work/fun!

Monday, June 7th

Obstacle Course

Becks burpee

20 squat

crab walk

15 push up

lunge

15 Box jump

15 Wall ball

Monkey swing

20 sit ups

4x

:)

Summer Schedule

Summer Schedule:

Mondays and Wednesdays

1:00

Saturn Park

(behind Target)

Rain site: CrossFit Rockford

Tuesday, June 2nd

10 min. AMRAP

10 OH squat (pvc)

10 sit up

Rds were 8-14+

Yay! Looked good everyone! :)

May 29th

6 interval of tabata:

Wall Ball

Box jump

Push press (3-5# db)

Jump rope

Row

Whew!!

Tuesday, May 19th

Skill: push press!

100m run, 10 push press x4

Dodgeball, dodgeball, dodgeball... because I promised and it's fun:)

Thanks Barb for helping out the girls team.

Thurs. April 30th

1/4 mile run

then 3 rds. of:

30 sec at each station

Wall ball

box jump

paralette dip

jump rope

1/4 mile run

Game: airplane!

Tuesday, April 28th

Lil' Nancy

approx. 200m run

10 overhead squat- pvc

5x

Game: Freeze Tag