CrossFit Fairbanks

Strength:

Back Squat

3 x 5

Weighted Box Jumps

3 x 12

GHD Sit Ups

3 x 15

Standard:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Walking Lunges with Barbell, 155lbs

Bar from Shoulder to Overhead, 155lbs

Post loads for Strength, and times for Standard to comments.

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101:

Run 400m

1 minute Squats

1 minute Push Ups

1 minute Sit Ups

Rest 1 minute

1 minute Sit Ups

1 minute Push Ups

1 minute Squats

Run 400m

Throughout this week we are going to have a pull-up challenge.  The goal is to see who can have the most pull ups completed by the end of the week.  You don’t have to do them at the gym.  Anywhere you could possibly do a pull up is fine.  Be creative.

*We will use the honor system with this.

*They must be STRICT Pull Ups

*Pull Ups from Workout of the Day do not count.

I’ll dedicate one of the marker boards for this.  When you come in just write your name and keep a tally of the pull ups you complete throughout the week.  We’ll announce a winner Friday evening.

Good luck!