I’m just going to Leave this Right Here….

Early post. That way you have plenty of time to back out if you’re one of our early morning classes. No last minute surprises here.

“Murph”
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile

*if you have a vest wear it

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Boulder Shoulders

50 Db or Kb Overhead Walking Lunges
40 Shoulder to Overhead (135/95)
30 Sumo-Deadlift High Pulls(135/95)
20 Toes to Bar
100 Double Unders
100 Sit-Ups
100 Double Unders
20 Toes to Bar
30 Sumo-Deadlift High Pulls
40 Shoulder to Overhead
50 Db or Kb Overhead Walking Lunges

*one dumbbell held overhead while the other is held in front rack/switch positions after 25

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Retest

Time to build on our four minute efforts that we’ve done in the past.

CrossFit Las Cruces
12/10/18

4 minutes to build to a Heavy Power Clean
4 minutes to build to a Heavy Squat Clean
4 minutes AMRAP of your heaviest Power Clean

21-15-9
Cal Row
Thrusters (135/95)
Over the Bar Burpees

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Get Your Muscle Up On

Got this conditioning from a CompTrain workout. Looks fun!

CrossFit Las Cruces
12/7/18

4 Sets
10 Bent Over Rows
15 YTWs
8 Strict Presses

5 Rounds
7 Bar Muscle Ups or CTB Pull-Ups
7 Db Squat Clean Thrusters

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Going Overhead

CrossFit Las Cruces
12/5/18

Build to a heavy 2 rep Overhead Squat

30-20-10-5
Burpees
Snatches

(135/85)-(165/105)-(185/120)-(205/130)

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Another One

Another Hero workout coming at you. This one lit my back up! Good form is crucial here. Scale if you need to.

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4-3-2-1

CrossFit Las Cruces
11/30/18

2 Rounds
4 min Max Squats
3 min Max Sit-Ups
2 min Max Burpees
1 min Max Push-Ups

“Nate”
AMRAP 20
2 Muscle Ups or 4 CTB Pull-Ups
4 HSPUs
8 Kb Swings

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