CrossFit Augusta

“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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Compare to 081010.

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“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

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at least his socks match his shorts!

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Clean and Jerk 1-1-1-1-1-1-1 reps

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Push jerk 1-1-1-1-1-1-1 reps

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

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Back Squat 5-5-5-5-5 reps

We will be doing a different workout in celebration of John’s Birthday. Come and join the fun. I will be on the grill after the workout. Fun starts at 11.

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Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

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“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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