Berkeley CrossFit

A.
Press
5-5-5

B.
400m Run
30 Sit-Ups
20 Push Press (95/65)
10 Box Jumps (24″/20″)

Turtles?!

A.
Weighted Pull- Ups
5-5-5-5

B.
10.9.8..1
Pull-Ups
1.2.3..10
Deadlift (225/155)

A.
Oh Squat
3-3-3-3

B.
7 min AMRAP:
5 Hang Power Snatch (95/65)
7 Oh Squats (95/65)
9 Burpees

Excellent Job BCF Gladiators! Before & After! FunFunFun!!

A.
Deadlift
3-3-3

B.
7 rounds:
7 SDHP (95/65)
7 Box Jumps (24″/20″)

C.
Abs-stra Credit

Noon time Napping!

A.
20 Rep Back Squat VII

B.
10 min AMRAP:
2 Thrusters (95/65)
20 Double Unders
4 Thrusters (95/65)
20 Double Unders
6 Thrusters (95/65)
20 Double Unders
8 Thrusters (95/65)
20 Double Unders
……………………..

The Turkish Get Up it’s 6 am!

A.
Turkish Get Up

B.
For time:
400m run
24 sit-ups
24 goblet squats (55/35)
24 kb swings (55/35)
400m run
18 sit- ups
18 goblet squats (55/35)
18 kb swings (55/35)
400m run
12 sit- ups
12 goblet squats (55/35)
12 kb swings (55/35)

Happy Birthday Eileen!

A.
Clean and Jerk

B.
Death by C & J

Partner Mat Moving Saturday!

Jen and Jen!

Jenna and Lani!
__________________________
If you Signed up for Rock n Run and didn’t receive an email from BCF- please let us know.

__________________________
Reminder-
Box is closed Saturday- please come support the Gladiator Rock n Run Team!

A.
Snatch

B.
21-15-9
Power Snatch (95/65)
Burpee

Jenna stand it up!!

___________________________
Still looking for…..
15 foot “A” ladder (step ladder)
___________________________
1 week Til Gladiator Run!

http://www.gladiatorrocknrun.com/event_june_15-16.html

A.
Bench Press
5-5-5-5

B.
4 Rounds:
20 Push Ups
20 Box Jumps
20 Kb Swings (55/35)
20 Lunges (55/35)

Post Fun Friday recovery meal with the birthday boy ALFREDO!