You rock, Beth Young. Happy 50th!
Warmup: 6 Rounds of
10 Russian Twists
8 Med ball Cleans
6 Flat Bench Dumbell Flies
4 Cal Row
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WOD: 5 Min AMRAP
150 meter row
7 Front Squats 135/95#
Rest 3 minutes
5 Minute AMRAP
7 Box Jumps 24/20#
7 Burpees
Rest 3 minutes
5 Minute AMRAP
50 Double Unders
7 Power Cleans 115/85#
Happy Birthday to one of our long running athletes at Elm City CrossFit
Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
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Thank you for being such a valuable pillar of our community
Strength: OTM x 8 Minutes
3 Squat Clean + 6 Lateral Bar Jumps
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Cycle Practice: 1 minute max rep Double Unders
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We promise not to tell anyone how old you are today ~ Love Joe
WOD: Teams of 2 athletes ~ ONLY 1 athlete in motion
For Time:
50 Calorie Row
50 KBS 70/55#
50 Calorie Row
50 Wall ball situps over box
50 Calorie Row
50 Overhead walking lunges 45/25#
50 Calorie Row
50 Burpees
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Endurance: Meet at YMCA Pool @ 6 am
4x50, 2x100, 1x500, 2x100, 4x50 meters ~ Rest 1:1
Warmup: 10!
Calorie Row
Reverse Hypers
Ring Rows
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Strength: OTM x 8 MInutes
5 Bench Press + 5 Plate Raises
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Cycle Practice: 1 Min Max Calorie Row
+++++++++++++++++++++++++++++++
WOD: 10!
Power Snatch 115/85#
Box Jump and Over 24/20”
with 20 Double Unders after each set
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New Haven Rugby Conditioning
Yoke Mile - Top of the 2 minute do 10 Burpees
*Teams of 2 or 3
