X-FIT: CrossFit Athletics Greensboro / High Point

Friday July 30

“helen” Run 400M
21 Kettlebell Swings 55lbs.
12 Pull Ups
3 Rounds for time:

Thursday July 29

Snatches 5 x 5
Max Reps Ring Rows x 2

Wednesday July 28

For time
100x Push-ups
40x Sit-ups
30x Box jumps
20x Push-ups
10x L pull-ups
50x Burpees

Tuesday July 27

Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Monday July 26

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Friday July 23

3 rounds, 21-15-9x reps
Deadlifts (225#/155#)
Alternating KB shoulder press (36#/24#)
Sit-ups

Thursday July 22

Weighted Dips 5 x 5
Row 8 x 30 seconds on, 20 seconds off