Monday 6/6/16 – Sunday 6/12/16

FIREBREATHER WEEK HAS COMMENCED!

JUNE 6TH – JULY 4TH
RULES:
1. Any 5 WODS in class a week at SRCF, 1 a day, if out of town 5 Travel WODs or mix of both or drop in at another affiliate. Specialty classes such as gymnastics, ROM WOD, Olympic weightlifting will count towards 5 a week WODs.
Travel WODs must be video taped or post selfie picture posted to Members Facebook Page and emailed to karina@swamprabbitcrossfit.com
2. Sign in Firebreather sheet every day, if out of town email karina@swamprabbitcrossfit.com
3. 10,000 meter row a week split how ever you’d like.

1 chance to make up a class/WOD in the 4 weeks is an extra 10,000 meter row or 100 burpees for time.

CHALLENGE WINNERS GET $25 CREDIT FOR COOLER ITEMS AND MERCHANDISE!

WHO’S READY?!
Email karina@swamprabbitcrossfit.com for any questions!!

 

Monday 6/6/16

As many reps as possible in 20 minutes of:

200 meter run

10 box jumps 24/20

10 toes-to-bar

10 burpees

10 overhead walking lunges 45/25

20 double-unders

 

Tuesday 6/7/16

Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

As many rounds & reps as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kbs, American 70/53

 

Wednesday 6/8/16

Snatch

1-1-1-1-1-1-1

then,

For Time:

5 Snatches 135/95

4 Snatches 145/100

3 Snatches 155/110

2 Snatches 165/115

1 Snatch 175/120

 

Thursday 6/9/16

On a 6 minute clock

As many reps as possible in 4 minutes of:

Wall Ball Shots 20/14

As many reps as possible in 2 minutes of:

Pull-Ups

Rest 1 minute

As many reps as possible in 10 minutes of:

20 alternating one-legged squats

15 Power Cleans 115/80

 

Friday 6/10/16

Complete as many rounds & reps as possible in 20 minutes of:

300 meter row or 200 meter weighted run 25/15

3 Rope Climbs

 

Saturday 6/11/16

15 Rounds for Time of:

2 Squat Cleans 225/155

3 L-Sit Pull-Ups

4 Strict Handstand Push-Ups

 

Sunday 6/12/16

As many rounds & reps as possible in 30 minutes of:

1 Loop Run

5 burpees

4 target burpees, 6” above reach

3 burpee box jumps 30/24