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)

Rx'd

How well rounded are you?

Complete as many of these skills as possible:

Unbroken Pull ups (30/20)

10 OHS (135/95)

Pistols (10/6)

40 Box Jumps in 1min. (20")

HSPU (2 Paralettes / 4 Strict)

500m Row (sub 1:35/150)

L-sit Hold (25sec/15sec)

Squat Clean and Jerk (225/135)

Legless Rope Climb

800m Track Run (sub 2:30/2:50)

April 16

2 Squat Snatches on the minute for 8 minutes

Use 80% of your 1RM

April 15

Skill Work:

Double Unders

For Time

500m Row

150 Double Unders

50 Burpees

April 14

1 RM Thruster

5 Rounds of:
200m Run

3 Muscle ups

5 Sit ups

7 Deadlift (225/155)

April 13

Skill Work:
Med Ball Clean

4 Rounds of:
30 sec Max Pull ups
60 sec Max Push ups
90 sec Max Sprints

April 12

"Elizabeth"

21-15-9

Squat Clean

Ring Dip

(135#/95#)

April 9

1 Rep Max Overhead Squat

1 Rep Max Bench Press

Rx'd

Saturday 10AM Workout will be:

15 Clean and Jerk

200m Sprint

10 Clean and Jerk

100m Sprint

5 Clean and Jerk

50m Sprint

(155#/105#)

April 8

3 Sets of:

Max HSPU

3 min. between sets

3 Sets of:

1 min Handstand Holds

"Michael"

3 Rounds of:

800m Run

50 Back Ext.

50 Sit ups

April 7

Skill Work:

Squat Clean

For Time:

10 Deadlift

20 Wall Balls

10 Hang Power Clean

20 Push ups

10 Front Squats

20 Air Squats

10 Push Jerk

20 Pull ups

10 Back Squats

20 Burpees

(135#/95#)

April 6

Check us out on Facebook

3 RM Back Squat

21-15-9

Deadlift (225#/155)

Box Jump

Ring Dip

April 5

Skill Work:

Snatch Balance

"Jeremy"

21-15-9

OHS (95#/65#)

Burpees

It's Coming....GSX Social April 24th!!

Begins something like this.......

Works its way into something like this......

Ends something like this.......

Suffered on Saturday!

Great work this morining!! Thanks again to those who helped out with getting the box cleaned up...we are very thankful for your willingness to help without question!!