Uncategorized

No not easy , so do not cherry pick!!

Chalk Bucket CrossFit - CrossFit


Active Warm-up

Metcon (Time)


Pain Storm #2
30 Burpees
30 Deadlifts 75/55
30 Burpees
30 Cleans
30 Burpees
30 Struct Press
30 Burpees
30 Push-Press
30 Burpees
30 Push Jerks
30 Burpees
30 Kettle Bell Swings
30 Burpees
30 Sumo DLHP 53/35
30 Burpees
30 snatches right arm 53/35
30 Burpees
30 left arm snatches 53/35
CONTINUE READING
Uncategorized

Be thankful!!

Chalk Bucket CrossFit - CrossFit


Happy Birthday Carey and Ben

Warm-up

Around the world (No Measure)


Run 400
2 Rounds
10 Shoulder stretches
10 Over Head Back Ward Lunge
10 Kips
10 Russian Kettle Bells
10 Good Mornings w PVC

4 (5) min amraps (AMRAP - Rounds and Reps)


5mins AMRAP
7 thrusters
7 pull ups

*rest 3 mins

5mins AMRAP
5 power cleans
25 double unders

*rest 3 mins

5mins AMRAP
7 box jumps
7 toes to bar

*rest 3 mins

5mins AMRAP
10 calorie row
5 burpees over rower
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Uncategorized

Happy Turkey Week Mon, Tues normal Wed morning classes only Closed Thursday , 9:00 am Friday only

Chalk Bucket CrossFit - CrossFit


Warm-up

Rowing & Roxanne (No Measure)


Row 500
Rollout 5 minutes
Roxanne

Laundry List 2 (Time)


40 squats
27 pushups
19 burpees
40 walking lunges
200 jump ropes
5 wall walks
27 box jumps
14 ring pullups
41 back extensions
run 400
31 slamballs 30/20
16 burpees
52 situps
27 wallballs
row 400
16 toes to rings
7 wall walks

have fun!
CONTINUE READING
Uncategorized

The leftovers

Chalk Bucket CrossFit - CrossFit


Active Warm-up

Metcon (Time)


Row 50 Cal
50 KB lunges (55,35)
50 Hollow Rocks
10 Knees to Elbows
Row 40 Cal
40 Lunges
40 Hollow Rocks
20 Knees to Elbows
30 Cal Row
30 Lunges
30 Knees to Elbows

Cash out : 200 M Farmers Carry with weights
CONTINUE READING
Uncategorized

Friday

Chalk Bucket CrossFit - CrossFit


Essential oil Party 6:30 pm Tonight!!

Active Warm-up

The Bear (Time)


7 rounds of 5 reps 95/65( If you can go up in weight)
Power Cleans
Front Squats
Push-Press
Back Squat
Push-Press
CONTINUE READING
Uncategorized

Teams of 3 Happy Birthday AMY GLOVER!!

Chalk Bucket CrossFit - CrossFit


Warm-up

Double Unders & Old School (No Measure)


100 Double unders
10 Shoulder stretches
10 squats
10 Pull-ups
10 Dips
10 Push-ups
10 sit-ups
10 Back Extensions
samson, squat , wall stretch

Power Trip (Time)


Team of 3
600 m weight Run 35/25
60 Clean & Jerks 115/75
60 Pull-ups
20 Synchronized Burpees
80 Wall Balls 20/14
80 Box Jump Overs 24/20
100m KB Farmer Carry 53/35
100 1 arm DB Snatches 50/35
CONTINUE READING