Crossfit SkidRow

5 rounds for time of:
10 Thrusters 95 lbs  (65lbs for women)
10 Box Jump – 24″ Boxes
10 Burpees
1 Rope Climb

Adjust weight as necessary.

We will meet at 1100 by the pull up bars!! See you there.

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (Females use 14 lb medicine ball)

We will meet at 1100  in the CNATT MCMAP room in bldg 2368.

45 pound barbell overhead walking lunges, 50 feet
21 burpees

Women utilize 25 pound bar or two 10 pound dumbells as necessary.
Let trailing knee gently kiss the ground on each lunge.

Post for total time to complete the exercises.

Meet at the pull-up bars on the “snap-in” field at 1100.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals.

We will meet at the pull-up bars at 1100.

1 Round for time:

1000m Row

50 – 45lbs Thrusters

30 Pull Ups

We will meet at the pullup bars by the Airstation snap in field at 1100.

As many rounds as possible in 20 minutes of:
400m Run
20 Wall Balls 20 lbs (14 lbs for females)
200m Row
20 Kettlebell Swings 1.5 poods/53 lbs  (Females uses 1 pood/35lbs)

We will meet in the CNATT MCMAP room in bldg 2368 at 1100.  See you there..

5 rounds for time:

10 – 1 1/2 pood Kettlebell Walking lunges (alternating steps)
15 – 1 1/2 pood Kettlebell Swings

We will meet at the pullup bars by the snap in field at 1100.

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Workouts will go at two time each day at the following times.

0630 at the pullup bars with Maj Smith (Grinch)

1100 at the pullup bars with Capt Toledano

Look forward to seeing you there.

Five rounds for time

400m run
95 lb Overhead squat, 15 reps

We will meet at the pullup bars by the snap in field at 1100.

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.