Farmer’s Walk/M. Climbers/Burpees

Today’s Workout

3 Rounds

100m Farmer’s Walk
40 Mountain Climbers
20 Burpees

Thrusters…thrusters…thrusters

Today’s Workout

75 Thrusters for time

*Bar can’t hit the ground or be racked.  There will be a 5 burpee penatly the first time the bar is dropped, a 10 burpee penatly the second time, a 15 burpee penalty the third…etc.*

Pick Your Poison

Today’s Workout

Pick one exercise from #1 and #2 and complete in 4 rounds.

#1
500m row
400m run
50 double unders

#2
20 knees to elbows
10 deadlifts

Box Jumps/KBS/Wallballs/MBC

Today’s Workout

Laura’s Birthday WOD

10 Rounds

3 Box Jumps
7 KBS
3 Wallballs
7 MBC

OHS/GHD/DU

Today’s Workout

Mel’s Birthday WOD

3 Rounds

9 Overhead Squats
13 GHD situps
65 Double Unders

The EVENT

Come tonight to CrossFit Vacaville and enjoy a great workout and good food.  This is the kickoff event for our new “newbie” workout.

Push press/SDHP/HPC

Today’s Workout

12-9-6

Push press
SDHP
HPC

Row

Today’s Workout

Row 2000m

Sprint/pull-ups/lunges

Today’s Workout

3 Rounds

200m Sprint
15 Pull-ups
100ft. Lunges

Push-ups/sit-ups/squats

Today’s Workout

20 min AMRAP

5 push-ups
10 sit-ups
15 squats

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