Crossfit Streets

Friday March 23/18

Workout 18.5 = 12.5 = 11.6 (RX)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lbs/ Female use 65lbs

Workout 18.5 = 12.5 = 11.6 (Scaled)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 65lbs/Women use 45 lb.

Saturday, March 24th: OPEN GYM IS ONLY FROM 11am – 12pm, NOT 1pm. We want to get heats done starting at 11am and finished, out the door to Jack Astors at 12pm, so come in, warm up, be ready to rock n roll 🙂

Monday, March 26th will start with WOD’s being posted to the website at 9:01pm the night before 😉 Special programming fun for 5 weeks after The Open then some structure to tackling weaknesses starting after those 5 weeks which will help you get better/healthier.

 

 

 

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