Main – CrossFit Group WOD
September is just around the corner. A great time to settle back into your disciplined routine. Know of someone else who could use the same routine as you? Quit hogging all the CrossFit! Introduce us 🙂
Attention! Change of plans on the Black Tusk Hike. We’re going to make it a single day journey. To the top and back. We will do it Sunday. That means an early start. We’re hammering out details on the BFIT Days FB page: https://www.facebook.com/groups/458460927587227/
Air Squats/Push Ups/Pull Ups (No Measure)
3 rounds of:
8 Air Squats – 15 second hold at bottom of squat
6 Push-ups – 15 second plank
4 Pull-ups or Ring rows – 15 second top position hold
Farmer’s Carry (400M as heavy as you can go. Measurment is weight.)
We have a 30 minute workout coming up. After your farmers’ carry, please start warming up the deadlift.
08262014 Deadlift/DUs/Burpees (10 Rounds for reps)
10 1-minute rounds of:
3 X Deadlifts RX=275/185
20 X Double Under
Max reps burpee
Rest 2 minutes between rounds.
Score the number of burpees completed each round.
Intermediate Deadlift = Bodyweight
Fitness/Beginner Deadlift = 45-95lbs
RX+ = 315/225
Single Unders = 20
Big Note!!!! Burpees is the measurement. Not shitty looking deadlifts! Use a weight that is “Touch n’ Go”