Crossfit SkidRow

3 rounds for time of:
20 Kettlebell Swings 1.5 poods (1 pood for women)
20 Box Jump – 24″ Boxes
5 Tire Flips 300
400m Run
We will meet at 1100 by the pull up bars next to the snap in field.  Look forward to seeing you there.

4 rounds for time of:
400m Run
10 Tire Flips
20 knees-to-chests

Post total time

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

Complete as many rounds as possible in 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

(Females use 65 pounds as the prescribed weight)

Post total rounds completed.

We will meet outside at the snap-in field at 1100.  See you there.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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

For time:
150 Wallball shots, 20 pound ball

We will meet at the CNATT MCMAP room in Bldg 2368 at 1100.  Look forward to seeing you there.

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.