1000: Team WOD

-then-

4 x 400 Meter run

NOTE: Rest exactly 1 minute between sets. For total WORK time.

-then-

“Losing Hand”
3 Rounds For Time:
10 Dumbbell Hang Squat Clean Thrusters
50 Double Unders
NOTE: You choose the weight for thrusters

Sweet Mix Tape

-then-

“Saucy Little Bunny”
 3 rounds for time of:
 30 Push ups
 30 KB Swings (70, 55)
 30 Cals on Rower

It has been one year since the dynamic duo of Kelly and Michael acquired CFRX.  And thanks to all of our athletes who hung on, had faith, and kept showing up to get stronger/faster/healthier as RX’ed, we’re moving our gym-family into some swanky new digs with elbow room for all of us to throw around some serious weight—nice! 
 
Let’s celebrate this huge accomplishment and raise a glass (or mug or sippy cup) to mark the occasion.  Round up the family and come on out for some good food and good company. 
 
Saturday, June 2
1pm to 5pm
Cold Beverages & Killer Food on Tap + Dazzling Door Prizes
Click HERE to RSVP
 
Cheers to many more years raising (or pull-uping or muscle-uping) the bar!

Weighted Pull Up 3×3

Overhead Squat 3×3

Post total score to comments.

NOTE: Work up to a heavy weight you can do for 3 reps, then maintain that same weight across all 3 sets. Your score is the total weight you use for 3 sets of 3 reps for all exercises (i.e., 350 deadlift 3×3 + 100 pu 3×3 + 205 OHS 3×3 =655).

5 Rounds For Time:
6 Squat Clean Thrusters (135/95)
12 Burpees

Erica rocking the knees 2 elbows!

AMRAP 20 Minutes:
10 Power Cleans (135/95)
10 Wall Balls (20/14)
10 Toes To Bar

go ninja-girl

1000: Team WOD

Go Parker!!