CrossFit – Fri, Aug 25

Announcements

Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

https://competitioncorner.net/events/11011/details

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Wide grip bench press (Weight)

4 Wide Grip Bench Press @ 7/10 RPE

4 Wide Grip Bench Press @ 7.5/10 RPE

4 Wide Grip Bench Press @ 8/10 RPE

3 Wide Grip Bench Press @ 9/10 RPE

2 Wide Grip Bench Press @ 9.5/10 RPE

*10 Dumbbell Push Ups after each set.

Donkey Kong (Time)

20 min time cap

Partner Workout

For time:

Echo bike 35 cals

75 Double Dumbbell Thrusters (35/25)

75 Wall Balls (30/20) (10/9ft)

Echo Bike 35 cals

75 Dumbbell Thrusters (2×35/25)

Echo bike 40 cals

*Split all reps as desired

Individual Version:

For time:

20 cal bike or 400m run

35 Dumbbell Thrusters (2×35/25)

20 cal bike or 400m run

35 Wall Balls (30/20) (10/9ft)

20cal bike or 400m run

35 Dumbbell Thrusters (2×35/25)

250ft Sled Push (2×45/1×45)

Extra 8/25/23 (Checkmark)

20 Barbell Back Rack Walking Lunges @ 7/10 RPE

14 Barbell Back Rack Walking Lunges @ 8/10 RPE

14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE

10 Barbell Back Rack Walking Lunges @ 9/10 RPE

10 Barbell Back Rack Walking Lunges @ 9/10 RPE

For Time:

30 Chest to Bar Pull Ups

20 Ring Push Ups [set up feet on low box so body is parallel to ground]

5 Min at RPE3-4

-Rest 1 Min-

5 Min at RPE3-4

-Rest 1 Min-

6 Sets

2 Min at RPE3-4

30 Sec Surge at RPE8.5

*No rest between reps or sets.

Total: 30 Min