CrossFit Rockford

Tuesday

5- power clean and jerk (200lbs)

20- double unders

5x

Friday

Do as many rounds of 3 chest to bar pull ups as you can in 20mins.

rest for 10 min

Do as many rounds of 5 push ups as you can in 20 mins.

Thursday

3 rounds

15- overhead squats 135#/85#

30- swings 2 pood/ 1 1/2 pood

500m row/ 1/4 mile run

wednesday

front squats 3-3-3-3-3 75 wallballs 50 double 50 wallballs 100 double unders 25 wallballs 150 double unders

thursday

250 m row

30 squats

15 push jerks

5x

wednesday

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

Monday

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Friday

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments

Tuesday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments