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Friday, September 30, 2011

"12 Days of Christmas"

1 Turkish Get-up (24/16kg)
2 KB Lunges (24/16kg)
3 KB Thrusters (24/16kg)
4 Push-ups
5 Burpees
6 Squats
7 Pull-ups
8 100 Rope Jumps
9 KB Swings (24/16kg)
10 Knees-to-elbows
11 KB SDHP (24/16kg)
12 Wall Balls (20/14#)

The workout should be executed just as 'The Twelve Days of Christmas' song is sung; start with one TGU, then do two KB lunges and one TGU, then three KB thrusters, two KB lunges and one TGU, etc.

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Friday, September 2, 2011

800m Run
50 Burpees
800m Run

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Friday, August 19, 2011

7 Rounds for time:
7 SDHP
7 Deadlifts
7 Hang Cleans
7 Front Squats
7 Push Press
7 Back Squats
7 Push Press

* Weight: 95/65# for all exercises

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Wednesday, August 17, 2011

5 Rounds for time:
10 Deadlifts (225/155#)
20 Wall Balls (20/14#)
30 Double Unders

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Saturday, August 6, 2011

Come out the the CrossFit Running Grand Opening!

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Friday, August 5, 2011

AMRAP 20 minutes:
10 Sit-ups
15 Wall Balls
200m MB Run

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Thursday, August 4, 2011

Pull-up Ladder

* With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able
* Use as many sets each minute as needed

Then,
10 x 50m Sprints

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Wednesday, August 3, 2011

17-14-11-8 Reps for time:
Deadlift (225/155#)
Toes-to-Bar

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Tuesday, August 2, 2011

AMRAP 20 minutes:
5 SDLHP (95/65#)
10 Back Squats (95/65#)
15 Sit-ups

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Monday, August 1, 2011

4 Rounds for time:
400m Run
15 OH Squat (95/65#)
30 Box Jumps

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Monday, July 18, 2011

"CrossFit Total"

Add together the best of three attempts at:

Back Squat
Shoulder Press
Deadlift

* For each lift you get only two warm-up sets of 3 and three one rep max attempts. Failed lifts count as attempts. Rest no less than 2 minutes between max effort attempts.

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Friday, July 1, 2011

“Amanda“

9-7-5 Reps for time of:
Muscle-up
Squat Snatch (135/95#)

* Scale to 4 pull-ups and 4 ring dips for each muscle-up

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Thursday, June 30, 2011

3 Rounds for time of:
50 Double Unders
25 Wall Ball "2-fer-1s" (20/14#)

Click here for an example of Wall ball 2-fer-1s.

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Wednesday, June 29, 2011

"Dead to Right"

21-15-9 Reps for time of:
Deadlift (115/75#)
Hang Power Clean (115/75#)
Push Press (115/75#)

* At the top of every minute, execute 3 Bar-facing Burpees.

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Tuesday, June 28, 2011

AMRAP 20 minutes:
7 Handstand Push-ups
12 L-Pull-ups

* Scale push-ups by using a box for your feet/knees to just doing regular push-ups. Scale L-pull-ups to strict pull-ups and then to regular pull-ups.

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