CrossFit No Limits

AMRAP

 

Warm-up

Row 500m

3 rounds of 15

Push-ups

PVC pull-through overhead squat

Lunges each leg

WOD

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Back Squats

 

Warm-up

5 Rounds

5 Dips

10 Push-ups

15 Squats

WOD

Back Squat 3-3-3-3-3-reps

Results

Fran Fan Club

 

Restults

FFC met this morning at 5am and wrapped up at 7am, most of the time spent asking why the hell are we here.. and why the hell are we doing this!?  You only understand why,  when your done. 

 

"Filthy Fifty"

 

Warm-up

Easy 250m Row

Sprint 250m Row

3 Rounds

PVC Over-head squat x8

Push-up x8

Abmat sit-up x8

Eccentric jumping negative pull-up x8

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Results

 

Ring Around the Boxes

WOD

Ring around the Boxes

For time while holding a Med ball

1 min of Box jumps/Step-ups varied size

1 min of Box jumps/Step-ups varied size

1 Min round of:

                    1. Med ball cleans

                    2. Wall ball

                    3. Overhead squat

                    4. Sit-ups

                    5. Burpee

Each person starts at a box. When the timer starts begin to box jump or step up until the minute is up.  On the command to rotate move to the next box and begin again.  On the third minute of each round the varied exercise will be performed.  All exercises will be conducted with the wall ball.

Results  

                    

 

 

Handstands, Burpees, Situps

 

Warm-up

20 Double-unders

20 Squats

10 Pullups

10 Pvc push-press/push-jerk/pull-thru

3 rounds

WOD

For Time

10 Hand-stand push-ups

25 Burpees

20 Sit-ups GHD or AB mat

8 Hand-stand push-ups

20 Burpees

25 Sit-ups GHD or AB mat

6 Hand-stand push-ups

15 Burpees

30 Sit-ups GHD or AB mat

4 Hand-stand push-ups

10 Burpees

35 Sit-ups GHD or AB mat

2 Hand-stand push-ups

5 Burpees

40 Sit-ups GHD or AB mat

Results

Deadlift Pullup

 

 Welcome Chelsey! So happy to have you here to visit!

Warm-up

Run 400m

3 rounds of

5 kettle bell swings

10 sit ups

15 jumping squats

WOD

21 dead-lifts #135/#95

42 pull-ups

15 dead-lifts #155/#115

30 pull-ups

9 dead-lifts #185/#155

18 pull-ups

Results

Goodbye Asa!  You are an incredible kid, I have loved training you and look foreword to you coming to visit CFNL and keep us all up to date on everything in Texas! Love you!