Wall Burpees

Call me crazy, but these are one of the funnest moves I’ve done in a Crossfit workout!!
Much more fun than regular burpees ;)
I’m sure Lauren was happy Perry brought them out today too….

Workout:

Team Workout:
Round One:
10/7 Calories on Assault Bike
5 Burpees over the Wall
10 Power Snatch (95/65#)
5 Sandbag Cleans (100/70#)
-All athletes move through all 4 movements with the next athlete starting after the athlete ahead of them has completed their wall burpees
Round Two:
10/7 Calories on Assault Bike
5 Burpees over the Wall
10 Power Snatch (95/65#)
5 Sandbag Cleans
-
Athletes on each team complete each movement before moving to the next movements
Round Three:
1 Minute at each station:
Assault Bike
Burpees over the Wall
Power Snatch (95/65#)
Sandbag Clean (100/70#)
-Each athlete completes one minute of each movement with one minute of rest between movements.

Swinging Into the Weekend

Angelo; working on the kip swing for a muscle up.
Besides working on the strength for a muscle up, practicing the positions and timing of the kip swing are crucial pieces as well.
Today’s modifications for the muscle up involved practicing the kip swing with a high ring pull up as well. Great way to progress towards a ring muscle up.

angeloswing.jpg

Looking for something fun to do with your fitness?? How about a Spartan Race through the Giants Stadium?!? Kris Stevenson has already started a team to run the race. Contact Annie or Kris for the team name and password to get signed up.

Workout:

2 Rounds of:
800m Run +
5 Rounds:
3 Muscle Ups
6 DB Front Squats (55/40#)