April 23

5-5-5-5-5 Back Squat

1 Rep Max Weighted Pull up

Join us Saturday at 6:30pm for our GSX CrossFit Social gathering.

Come enjoy food, drinks, and all sorts of schenanigans.

Parents Night Out will be available for your kids. 6:30-10:00

Rx'd

Saturday 10am Workout will be....

For time:

150 Double Unders

30 Thrusters (135/85)

30 Chest to Bar Pull ups

April 22

4 Rounds of:

400m Run

25 Lateral Jumps over a MB

20yd Bear Crawl

then,

3x15 GHD Sit ups

April 21

Inchworms (hands should extend past a plank position)

For Time:

400m Run

2-4-6-8-10

HSPU

Deadlift (225/155)

Pull ups

400m Run

Start and finish with the 400m Run

April 20

For Time:
50 Sit ups
5 Thrusters
40 Sit ups
10 Thrusters
30 Sit ups
15 Thrusters
20 Sit ups
20 Thrusters
10 Sit ups
(95#/65#)

April 19

Candice gets some Mainsite love!!

Check out her video on http://www.crossfit.com/

Skill Work

Power Clean

20min AMRAP of:

3 Power Cleans (135/95)

2 Rounds of Cindy

(1 RD of Cindy = 5 pull ups, 10 push ups, 15 squats)