Burpees | CrossFit Tri-Cities

TEAM Saturday

Posted on January 13, 2012 by Eric in Workouts

HEROES DO EXIST

Whether it be military, police or firefighters, heroes in this country and aboard put their life on the line daily so that you can live your life freely and safely. Remember that and honor those that gave their lives so you can live yours.

Today we honor two Chicago firefighters who paid the ultimate price.

Our friends at CrossFit Chicago put this workout together to honor these heroes that passed on December 22, 2010. I urge you all to read this post about the workout and the men who passed: CFD Memorial Workout at CrossFit Chicago

CrossFit Total Makeup at 9AM for anyone who missed it last week.

TEAM WOD

CFD Memorial Workout

Teams of 2 Complete the Following:
72 Burpees
126 Wall Balls (20/14)
34 Deadlifts (225/155)
49 Box Jumps (30/24) (24/20 fully geared)
23 Down and Back (50ft total) Single-Arm Farmer’s Carry (2/1.5 pood) (switch hands at end of down carry)

1 person working at a time. Workout must be completed in order.

DON’T FORGET ABOUT OUR FREE INTRO TO CROSSFIT WORKOUT TODAY AT 10AM!!!

Click here to reserve your spot in any of our classes!

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Saturday – Christmas Eve

Posted on December 23, 2011 by Eric in Workouts

Merry Christmas!

It’s that time again, time for the 12 Days of Christmas…CFTC Style! Have fun with this WOD, it requires a lot of a equipment and it’s a fun one. Get after it and then enjoy the holiday!

Conditioning

“12 Days of Christmas CFTC Style”

1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..

Click here to reserve your spot in any of our classes!