F.T.S.-Elite Living

Deadlift, Run

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

 

Avie and Yosemite Sam. Who's your favorite cartoon character?

Beast 12

For time:

Walking lunge 25 steps

20 Pullups

50 Box Jumps 20 inch

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings 2 pood

30 GHD Situps

20 Dumbbell Squat Cleans 35lbs

25 Back Extensions

30 Wall Ball 20lb

3 Rope Climbs 5 meters

Post time to comments.

 

Nora M. and Avie F. - Max pushup test. Chest has to touch the floor or it isn't a pushup.

10,9,8,7,6,5,4,3,2,1 reps of:

Overhead Squats
Push Presses
Back Squats
Push-ups
95lb mens / 75lb womens
Post total time.

 

Happy Birthday Janice, (a few days late), Your an amazing athlete. It is very inspiring to get to watch you workout out! Keep it up.

5 rounds for time of:

Run 400 meters

1 Rope Climb 5 meters(no legs)

11 Burpees

21 Slam Ball 10lb

Post time to comments.

Full extension, good job Walt, you've come a long ways, keep up the good work brother!

Continuous Clean and Jerks

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.

 

You know it was a good WOD when you can't get up for a few minutes after the clock stops.

AMRAP

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

 

Michelle Garner and a new PR on the Deadlift.

Click here for an article on recovery methods by  Ezekiel Martinez, owner of CrossFIt Coastal.

 

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

 

7pm class.

Here's a little vid for your enjoyment.Download July22highlites

400 meter repeats

Four rounds for time:

Run 400 meters

Rest 2 minutes between each effort.

Post interval times to comments.

WODs at the track.

Becky Capt, getting every rep.

3 rounds for reps of:

1 minute of Double Unders

1 minute of Thrusters 95lb

1 minute of Burpees

1 minute of Slam Ball

1 minute of Handstand Pushup

1 minute of rest

Count reps for each exercise. Score is total reps completed for all 3 rounds.

 

Glenda Geries GHD Situp.

For Time:

50 Pullups (Chest to Bar)

50 GHD Situps (Touch the floor with both hands)

50 Ring Dips (Shoulder below elbow)

50 Wallball (Must see the black line below the ball)

Post time to comments.

 

Did a WOD at Alamo CrossFIt . Great gym, thanks Rick and Erica (kneeling in front, red shorts) for your hospitality, we felt like we were at home. Go see them when you are on SA, they are at 14381 Blanco Rd, it is just a couple of miles inside Loop1604.