Warm up
Over head Squat
3-3-3-3
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Bonus:
Remember Saturday at the track. Would you reply if you are coming I want to make sure there is interest.
My kids and I are planning on coming Saturday.
ReplyDeleteSince today would surely be a "Fight Gone Bad" for me. I am happily taking a rest day. I am SORE from head to toe. It has been a fantastic week of running and workouts for me, Thank you everyone! I'm off to the Ball field for the next 2 day :) Just wish it were warmer!
ReplyDeleteI love you Crossfit ANTS. We have such a great group of people to workout with.
ReplyDeleteApril 27:
ReplyDeleteB: protein chocolate milk
L: 8 chicken nuggets, fruit cup(apples, strawberries, oranges)
S: 5 pretzels, string cheese
D: bean and cheese burrito
April 27
ReplyDeleteB: protein shake
L: taco salad
D: Ward Party-I don't need to say anything more (A yummy strawberry torte was to delicious to resist)
April 28th:
ReplyDeleteB: protein chocolate milk
S: string cheese, 6 pretzels
L:6" turkey sandwich with cheese, light mayo
D: sesame chicken, sweet and sour chicken, fried rice
April 28
ReplyDeleteB: protein shake
L: chicken salad
S: almonds, raisins
D: pork tacos
S/Dessert: brownie
April 29
ReplyDeleteB: egg pita sandwich
L: turkey, sandwich, strawberries
S: raisins, cashews
D: french toast, strawberries, muffin
April 29:
ReplyDeleteB: protein chocolate milk
L: 1 pc bread with 1tsp putter, 2 sticks string cheese, 5 pretzels, sugar free jello
D: roast, 1 roll, potatoes, strawberries, bananas, pineapple