Saturday Arms and Legs

Saturday Arms and Legs

March 30, 2024

Q: Murph

Temp: 47

The Pax: 

Volunteer (respect), Ginger Spice (respect), Spike, Hurricane, and Wedding Singer.

Warm-up: 

• Stretch

The thing:

Turn down for what (3min 34 sec song)

• Jumping Jacks

• Squat Jumps 

• Push Ups

• Sit Ups 

• Plank (Hold until the chorus starts again. Jump up and jog)

4 rounds. 1 minute each. 10-second rest between.

• Renegade Row

• Squat x hammer x press

• Reverse lunge X bicep curl

• Lateral x front

• Squat x calf raise

Quote: 

• Don't adapt to the energy in the room. Influence the energy in the room. 

CrossFit Ruck

CrossFit Ruck

March 13, 2024

Q: Murph

Temp: 74 and sunny!

The Pax: 

Bumble, Survivor, Volunteer (respect), Stitch (respect), and Dolly

Warm-up: 

Stretch

The thing:

Ruck the 3-mile path with CrossFit activities on every new road. 

• 20 pushups

• 20 JJ

• 10 lunge around the world

• 15 incline pushups

• 20 Monkey Humpers

• 30 Calf Raises

• Jog to the next street

• 10 Hammer Curl to Press

• Sprint to the next street

*Due to starting 15 minutes late, we did not complete any CrossFit in the last .70 mile. 

Quote: 

When you have a dream, you’ve got to grab it and never let go” -Carol Burnett.