Mike hitting the ROTC course!
Warm up:
Tabata Ab Mat - 20sec on - 10 sec off
OHS (Overhead Squats)
8 Rounds
WOD:
15 GHD Sit-ups
15 Deadlifts (m = 135 / w=95)
400m Run
L3 = 3 rounds, L1 = 5 rounds
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Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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7 comments:
L3 = 19 something. 95 lbs dead lift felt about right. running painful as ever. richard
Wow - that was a very intense workout. I could only muster 4 rounds. I can definately tell an improvement with my endurance.
Amy
OK - tomorrow's workout is definitely going to be in the Sandbox!!
L1 - 23:10 (maybe?) Really liked this workout. Thanks Leslie!!
Tina
Liked this combo too. L1 - 95 DL, 21ish - will have to check the board. Nice work 6:30, 9:00 and 10:00!
Don't forget Saturday Memorial WOD. Come out and represent. Bring a friend or two! More to follow! Food for thought: Murph, JT, Micheal...
This workout was interesting because I did not feel that any one part was extremely difficult, although I still struggle w/ GHD sit-ups due to fear of the back, but the workout in its totality was a challenge. I guess it was a good exercise of endurance. I went really light on the deadlift, once again because of the back.
L1, 55# DL: 24:1/2ish.
Nice warmup too!
L1: 21:20 sub row for run due to ankle.
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