Thursday 161222
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AMRAP in 3:00:
3 Handstand Push Ups
6 Deadlift, 135#
24 Double Unders
Rest 1:00
Repeat for 5 Rounds
Cash Out:
3x 500m Row
Rest as needed between.
Wednesday 161221
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10-->1 Reps:
Thruster, 135#
Bar Facing Burpee
Yes, this is the same rep scheme and these are the same movements as last week with heavier weight. Challenge yourself with more weight than you used last week.
Tuesday 161220
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Push Press 5x3
3 Rounds for time:
25 Russian KB Swings, 70#
15 Chest to Bar Pull ups
Monday 161219
/2nd Annual Foundry CrossFit Hike for Hunger!
These are just a few of the many wonderful people who participated on Saturday's Hike! We raised $3100 for the FIND Food Bank and since $1 buys 7 meals, we're effectively donating 21,700 meals. During my many loops through the Bump and Grind I came up with an idea of how to run the event for next year, and I hope even more of you will participate!
EMOM for 10:00:
Back Squat 1 Rep
Death by Clean and Jerk
Minute 1: 1 Clean and Jerk, 95#
Minute 2: 2 Clean and Jerk, 95#
Minute 3: 3 Clean and Jerk, 95#
and so on until you can no longer complete the required reps
Friday 161216
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Hike for Hunger is starting at Saturday at 8:00am! Please join us for a great cause!
For those of you who showed up to run Thursday, good job! To those of you who "couldn't" you can always run today...
EMOM for 16:00:
Clean and Jerk
3 Rounds for time:
20 Box Jumps, 24"
25 Toes to Bar
30 Wall Ball, 20#