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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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Monday, June 27, 2011

For time:
30 Push-ups
30 Pull-ups
30 Wall Balls (20/14#)
30 Box Jumps (24/20")
30 Tire Flips
30 Ring Rows
30 KB Swings (24/16kg)
30 Burpees

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Friday, June 24, 2011

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats (95/65#)

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Thursday, June 23, 2011

Split Jerk 5-5-5-3-3-3-2-2-1-1

AMRAP 7 minutes:
10 Burpees
200m Run

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Wednesday, June 22, 2011

For time:
1 Rope Climb
15 Ring Dips
25 Knees to Elbows
35 Sit-ups
45 Push-ups
35 Sit-ups
25 Knees to Elbows
15 Ring Dips
1 Rope Climb

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Tuesday, June 21, 2011

For time:
4 x 400m Sprint, rest exactly 2:00 between sprints

Then, work up to a single max clean in 10 minutes.

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