Motor City CrossFit

Warm up
3RFT
1 Building Buster
1 18 ft rope climb
20 Box jumps (starting from a squat)

Group WOD
Thrusters 1-1-1-1-1-1-1
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Warm up
2 rounds
25 GHD sit-ups
30 Back extensions

Group WOD
30 Hang Clean & Jerks for time

If you set the bar down its a 5 Burpee penalty.
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Get your rest any way you can!! Also, Sherry (Hippie) will be running the Tuesday, Thursday and Friday classes. Please be nice!!

Group WOD

10 rounds for time
3 weighted Pull-ups, 45lbs
5 strict Pull-ups
7 Kipping Pull-ups

OR

Make up day (pick a OD you missed)

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What color should we paint the letters White or Black?

Dynamic Warm-up

Group WOD
4 rounds for time
Run 400 meters
50 Air squats
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Be afraid…Be very afraid…JD is CrossFit Kids certified!

Warm up
Pick a strength movement 3-3-3

Group WOD
“As many reps as possible”
With a continuously running clock
0:00-3:00 Run 200m/Push-ups
3:00-6:00 Run 200m/Sit-ups
6:00-9:00 Run 200m/Squats or Box jumps
9:00-12:00 Run 200m/Push-ups
12:00-15:00 Run 200m/Sit-ups
15:00-18:00 Run 200m/Squats or Box jumps
18:00-21:00 Run 200m/Push-ups
21:00-24:00 Run 200m/Sit-ups
24:00-27:00 Run 200m/Squats or Box jumps
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Welcome Erin who finished foundations today.

Warmup
Head-to-head Dumbbell Shuttle Run competition:
Pick a partner, each person has 5 dumbbells on “their side”. Workout ends after 5 minutes, or when all 10 dumbbells are on the other person’s side.

Group WOD
3 Rounds for time:
Run 400m
5 Squat Clean & Jerk 135/95
25 Deadlift 135/95

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Thanks to Nick stopping in while he’s back home on leave from the Air Force, sticking around to watch Matt trudge through this workout, and helping get the gym back in order after it was all said and done. Hope to see you around more often.

Warm up
Run 400 meters
15 Burpees
Run 400 meters

Group WOD
20 min AMRAP
2 Muscle-ups
4 HSPU
8 KB swings 70/53
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When a fan just isn’t enough!

All I will say is that these young athlete’s probably slept pretty good last night after that work out.

Warm up
3 rounds not for time
12 KB swings
12 Box Jumps
12 GHD Sit-ups

Group WOD

21-18-15-12-9-6-3
Front Squats 185lbs
GHD Sit-ups
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