Today’s workout is 100% Crossfit

Mix of Fran, Helen and Grace

1. 21-15-9

Thrusters 95lbs

Pull Ups

2. 3 Rounds

400M Run

21 Kettle Bell Swings

12 Burpees

3. 15 Clean And Jerk

All as fast as possible with 2-5 Minutes breaks in between workouts

First Part, Bodybuilding

Bench Press 3x10 With Bodyweight

Hang Cleans 3x10 With 70% BW

Squats 3x10 With 120% BW

2nd Part Crossfit

3 Cycles, as fast as possible

52lb Kettle Bell Swings 20 reps

10 strict pull ups

10 strict burpees

25 Russian twists

Jump starting a 21 day fitness and health regimen tomorrow, looks like a good one to start off on. 1500, you ready?

4 Rounds

10x Deadlift (BW)

10x Burpees

10x Front Squats (BW)

10x Pull Ups

10 Minute Rest

1 45lb Plate

Repeat for 100M/Yards

5x Curls

5x Push Press

5x High Pull

5x Overhead Tricep Extension

10 Overhead Lunge Steps

No matter what you say, that is 100% your choice…

AMRAP in 45 Mins

Back Squat 135 x 12

Sledgehammers 6 each arm

Burpee 15

Deadlift   135 x 10

Pull ups (CTB)  6 Reps

Plate Lunges  45 x 12

Dips BW 12

Cindy

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 20 Min

Grace

135lb Clean and Jerk

30 rds for Time

Karen

150 wall balls for time