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Benchmark Monday

Chelsea

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push ups
15 squats

It's important to note how long you last until falling behind. If you fall behind, keep going until the 30 minutes is up. Count how many rounds you DO complete in the 30 minutes.

Post results to comment cards and our comments.

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Kettlebell CrossFit and Fearless w/ Joel

21-15-9

1 arm kettlebell swing
1 arm kettlebell thrusters
lap around the box

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6pm CrossFit and Fearless with Joel

tabata chaos
3 rounds for reps/cal; 1 min between rounds

Rowing
Box Jumps
M.B. burpees
Singles

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CrossFit with Joel

four rounds for time
40, 20, 10, 5
push press(45/65)
squats
m.b. sit up wall slams(8/12)

xtra work
hands stand holds

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6:00 AM Crossfit with Ryan

3 Rounds:
21 Deadlift
15 Hang Squat Clean
9 Push Jerk

Use the same weight for each exercise (135#/85#)

Missy: 12:16; 5 rounds: first and last exercise @ 65# (injured)
Jamie: 16:10 @ 35#

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Benchmark Monday

CossFit and Fearless meets:

FRAN!!!

21-15-9

Thrusters (95/65)
Pull-ups

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Get CrossFit with Joel

Endurance and Core Strength

4 rounds for time
12 OVH M.B. slams into wall
12 Burpee to KTE
400 meter run

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CrossFit and Fearless 6:15 pm w/Joel

Stamina and Strength
4 rounds, 3 exercises, 1 min with each exercise 15 sec.rest after each exercise; 30 sec rest after each round
Hang Clean(65/95)
Push Press""
Back squat""

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Fearless Boot Camp!

Fit and Fearless presents:

Fearless Boot Camp!

A 6 week program designed to get you ready for summer!!!

Click on the link to learn more & register:

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Wednesday CrossFit w/ Jake

Core Strength WoD

4 rounds for time:

10 Thrusters (115/95)
20 KB Swings
30 MB slams

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