Kipping Pull-ups

Work on Butterfly if you have masters the Kip

WOD

Show up and find out or if you are one the road do this

3 max Double-Under attempts

50 Burpees for time

Take the time in seconds and subtract it max number of double-unders in a row to get a score.

Example:IF you get 100 Double-Unders in a row

2:15 for the 50 Burpees

Score=135-100=35

BDG aka “The People Champ”

Search and destroy

Come and Get Some ! ! !

 30 Turkish Get-ups for time !

CrossFit Reaction’s 30 Turkish Get-ups for time from crossfitreaction on Vimeo.

CFR Member talk about “The Air Force WOD”

TEAM WOD at 10am !

Show up for a fun team workout !

Tate crushing some box jumps

50 Double-Unders

WOD

“The Air Foce WOD”

20 Thrusters

20 Sumo-high pulls

20 Push Jerks

20 Overhead squats

20 front squats

~For every minute on the minute you have to perform 4 burpees.

RX=95/65

Greg D has been with CFR since the start and has been doing CrossFit as long as anyone  at CFR

This pic was taken one year ago !

The only thing holding you back is YOU and the circumstances YOU have created for yourself.

Weighted Pull-ups

3-3-3-3-3

WOD

30 Turkish Get-ups (55/30)

Rest

5 Min KB Snatch Test 

You can switch hands as many time as you like

You are never to young to start working out

Snatch

1-1-1-1-1

WOD

20 HSPU ( Head to Ground )

800m Run

10 Muscle-ups 

400m Run

5 Snatch (135)

Julia is over in Germany this week….I bet she is doing burpees like its her job

30 GHD Sit-up

30 Back Ext

WOD

15 Min AMRAP

21 KB Swings (55/35)

15 Box Jumps (24/20″)

9 Knees to Elbow

IF come off the bar  on the Knees to Elbow you have to do 3 Burpees penalty

Jon coaching the squat clean

Press

3-3-3

WOD

4 Round

Run 400m

15 Pull-up

50 Double-Unders

Jack and Kit’s 5th Birthday Party took place at CFR Saturday

It was Paleo Friendly and I killer WOD took place