Tricks & Treats

Pretty tired from not getting much sleep the last two nights. Damn Halo! 🙂 We kind of did some fun unusual stuff today at the gym.

Warm-up

Did 4 rounds of Rowling. Hard to do a lot with a big group.

Strength

Speed Bench Press

  • 10x3x155#

Warmed up with 10×45 and 3×135#. Didn’t want anyone to go over 60%.

Conditioning

  • 100 Partner Wall Ball Tosses over object

Most people went over a pull-up bar. Bryan and I went over a stack of boxes for more space. We had them stacked 24-30-30″. Pretty fun going unbroken.

We split into 3 teams and did a relay race with:

4 Rounds

  • 20 cal Row
  • 15 Sandbag Toss over Shoulder
  • Move Shit

I think I had a 20# MB, 35# KB, and 53# KB set out for each team. We had to take all of the objects down about 30-40 feet and then back to the starting point. Teams had 4 people so you got a little rest waiting for your turn. Each station could only have one person working and you couldn’t move on until the person in front of you was done.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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