Crossfit South Aurora

  OPEN GYM:

  FEEL FREE TO COME ON IN AND DO A WOD THAT YOU MISSED FROM THIS TOUGH WEEK OF WORKOUTS OR WORK ON SOME FUNDAMENTAL MOVEMENTS.

  Team WOD:

TEAMS OF 2

4 Rounds

20 Burpees

20 box jumps

20 pull ups

200m run with a wall climb

  5 ROUNDS

5 SHOULDER PRESS

5 THRUSTERS – SAME WEIGHT

1 MILE RUN

25 BURPEES

50 SQUATS

5 Rounds

5 Deadlifts- heavy

10 Toes To Bar

10 min AMRAP

5 Knees 2 Elbows

5 Burpees

5 KB Snatches – each arm.

  5 ROUNDS

5 SNATCHES – HEAVY

25 HOLLOW ROCKS

LIGHT FRAN

21.15.9

THRUSTERS 65#/45#

PULL UPS

  5 ROUNDS

5 CLEANS – HEAVY AS YOU CAN GO.

50 SIT UPS

7 MIN AMRAP

5 SQUAT CLEANS 135#/95#

5 POWER CLEANS 135#/95#

5 BURPEES

  5 ROUNDS

5 HEAVY BACK SQUATS

100 FLUTTER KICKS

You can do this as a team of two or by your self.  If your a team one person squats while the other person is doing the flutter kicks then switch.

10 min AMRAP

10 KETTLE BELL

10 BOX JUMPS

50 METER SPRINT

  CFSA WILL BE CLOSED TODAY FOR THE GAMES….

CFSA WILL BE CLOSED SATURDAY AND SUNDAY SO WE ALL CAN GO SEE OUR PEOPLE KICK BUTT AT THE COLORADO OPEN…

  5 ROUND

5 DEADLIFT

5 SUMO DEADLIFT

5 BEHIND THE BACK DEADLIFT

5 ONE LEG DEAD LIFT

THERE IS NO TIME LIMIT BUT RECORD YOUR WEIGHT IN THE COMMENTS.