Author: Crystal

crossfit-204-master-mile-5

crossfit-204-master-mile-5Turn it Up

5 rounds:

5 pull-ups

5 thrusters (95/65lb.)

25 double-unders

Time cap: 6 minutes

Rest 5 minutes

Run 1000m

30 deadlifts (225/155lb.)

Time cap: 8 minutes

Rest 5 minutes

As many reps as possible in 4 minutes:

Burpee box jump-overs (24/20inch.)

crossfit-204-master-mile-10

crossfit-204-master-mile-10Kiss This!

2 rounds:

Run 800m

4 muscle-ups

8 handstand push-ups

12 backsquats (135/95lb.)

2 rounds:

Run 600m

4 muscle-ups

8 handstand push-ups

12 backsquats (135/95lb.)

2 rounds:

Run 400m

4 muscle-ups

8 handstand push-ups

12 backsquats (135/95lb.)

Time cap: 40 minutes

CrossFit 204-Group bbq Jr-_push

CrossFit 204-Group bbq Jr-_pushThere will be a holiday workout May 22 at 11 a.m. All other classes, including Legends, will be cancelled. Please sign up here as you normally would.

The workout is set for two hours, but you will not be working out for two hours.

Come on out and make some new friends!

crossfit-204-17-2-ch-db

crossfit-204-17-2-ch-dbNot for long

3 rounds:

30 seconds, max dumbbell clusters

Rest 30 seconds

30 seconds, max calories on assault bike

Rest 30 seconds

 

3 rounds:

30 seconds, max jumping split squats

Rest 30 seconds

30 seconds, max calories on rower

Rest 30 seconds

 

3 rounds:

30 seconds, max strict pull-ups

Rest 30 seconds

30 seconds, max hand-release push-ups

Rest 30 seconds