Crossfit SkidRow

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.