“666″(6 exercises, 6 reps each in 6 minutes)
AMRAP in 6 minutes
6x Burpee pull-ups
6x ring push-ups
6x box jumps
6x knees to elbows
6x wall-ball 20/16 lbs
6x KB swings 2 pood/1 pood
2009 CrossFit Games women's champion Tanya Wagner
7 rounds
3x Power clean (70% 1 RM)
Sprint 35 meters
Walking Lunges 10 meters with bumper plate held overhead – 25/10 lbs
I’m in the process of putting together an offer for a lease on gym space. So, how many folks out there are interested in joining us? “Build it and they will come” is a great line but not so great when you’re trying to plan how to pay for the dang thing.
We hope to be located on the South side of St. Cloud just blocks off Division Street in a commercial space with adequate indoor space, bathrooms, changing areas, good parking, but also plenty of room to run outside in low traffic areas, flip tires, make noise, and generally do as we like!
Drop me a line if you are interested!
Tim
320-493-2231
tim@crossfitstc.com
crossfitstc.com
Rest as needed between efforts
Power clean 3-3-3-3-3x @ 70% 1RM
Push press 3-3-3-3-3x @ 72% 1RM
AMRAP* in 12 minutes
5 L-Pull-ups
10 tuck jump burpees
15 double-unders (sub 30 fast singles if you can’t do DUs)
* As Many Rounds As Possible
Max rounds
Rest 1 minute between rounds, add 10# per round, continue until failure
2x Back squat (185#/95#)
3 rounds
21x Sumo deadlift high pull (95#/65#)
50m Farmers walk (2×53/36# KBs)
10x Burpees
50m Farmers walk
