Workout of the day for Saturday 09/01/12:
For time (20 minute time cap)
12 Burpees Novice/Masters- 10 Reps
12 Front Squats (135lb/95lb) Novice/Masters- 10 Reps (115/75)
12 Kettlebell Swings (32kg/24kg) Novice/Masters- 10 Reps (24/16)
12 Box Jumps (30”/24”) Novice/Masters- 10 Reps (24/20)
Suicide Sprints 5 yards, 10 yards, 25 yards
Each team member will complete one round rotating between stations, when each team
member has done 1 round the first team member will run the suicides. For the first round this
will be the athlete that who started on the burpees. After that team member comes back the
team will again complete another round (starting at the same stations as round one) and then
the athlete who was on front squats will run. The workout will be completed after all 4
teammates have ran, and done 4 rounds.
This workout can also be completed as an individual where the individual does four rounds of the first four movements and finishes with suicides at the end of the fourth round.
Come out to the 9am class for a free introductory workout. CrossFit is a strength and conditioning program for everyone! All fitness abilities and ages can participate in CrossFit by scaling the load/volume/intensity of the workouts. CrossFit is an effective way to get the best fitness possible and have fun doing it!