Workout

“Diane”

21-15-9 reps for time of:
Deadlifts (225/155 lb)
Handstand push-ups

Rest day or make-up day

__________

CrossFit, LLC has a new CEO. Get to know him in Interview with Don Faul from CrossFit.com.

Workout

5 rounds for time of:
200m run
20 air squats
10 pull-ups

Wear a weight vest (20/14 lb).

__________

It’s Manon’s last couple days with us. Come say “see you later” before she heads back home to the Netherlands. We’ll miss you, Manon!

Workout

2022 CrossFit Games Workout 2: Max Trio

Max bike calories in 5 minutes
1-rep-max weighted pull-up
1 rep-max-front squat

Time cap: 5, 3, 3 minutes

Athletes will have 5 minutes to bike for max calories. They then will have 3 minutes to establish a max weighted pull-up and then 3 minutes to complete a 1-rep-max front squat.

Workout

Every 3 minutes for 30 minutes of:
8 kettlebell swings (70/53 lb)
6 box jump overs (24/20 in)
2 wall walks

Each round is for time.

Rest day or make-up day

__________

Gym Announcements

It’s not too late! CrossFit Kids starts up again on August 17th. Planned schedule is below. Please email Laurie if you’re interested or have questions.

Wednesdays
3:00 p.m. -3:45 p.m. for kindergarten and 1st grade students
4:00 p.m. - 4:45 p.m. for 2nd - 5th graders

Workout

For load:

Back squat
3-3-3-3-3-3-3

Workout

Every 2 minutes for as long as possible of:
200m run
8 box jumps* (24/20 in)

*Add 2 box jump reps each round. If you make it through 6 rounds, complete rounds 7 and 8 for max reps.

Workout

5 rounds of:

In 2 minutes:
Max set bench press (bodyweight)
Max cal row in remaining time

Rest as needed.

__________

Gym Announcements

CrossFit Kids starts up again on August 17th! Planned schedule is below. Please email Laurie if you’re interested or have questions.

Wednesdays
3:00 p.m. -3:45 p.m. for kindergarten and 1st grade students
4:00 p.m. - 4:45 p.m. for 2nd - 5th graders

Rest day or make-up day

__________

Gym Announcements

CrossFit Kids starts up again on August 17th! Planned schedule is below. Please email Laurie if you’re interested or have questions.

Wednesdays
3:00 p.m. -3:45 p.m. for kindergarten and 1st grade students
4:00 p.m. - 4:45 p.m. for 2nd - 5th graders