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Monday, June 20, 2011
21-15-9 Reps for time of:
Deadlift (Rx: 315/205#, B: 225/155 C: 185/115)
Box Jump (Rx: 30/24" B: 24/20 C: Step-ups 24/20)
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Friday, June 17, 2011
Tabata intervals for reps of:
Knees-to-elbows
Medicine Ball Cleans (20/14#)
Push-ups
Hollow Rocks
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Thursday, June 16, 2011
For Time:
100 KB Swings (16/12kg)
200 Single Unders
500m Row
200 Single Unders
100 KB Ground-to-overhead (16/12kg)
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Wednesday, June 15, 2011
5 Rounds for time:
400m Run
5 Back Squats (Heavy)
* Post total time and loads
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Tuesday, June 14, 2011
For time:
2K Row
Perform 4 burpees on the minute, every minute
* While you are not rowing, work on split jerk practice. Stay light and focus on technique.
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Monday, June 13, 2011
AMRAP 20 minutes:
5 Thrusters
7 Power Cleans
10 SDHP
* Use 1 barbell, 95/65#
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Matt is trying out CrossFit and Krav for six weeks and writing a blog on his experiences and results. He met pukey today after his very first…. warm-up. This should be a great blog guys and worth reading!
Friday, June 10, 2011
AMRAP 20 minutes:
20 Push Press (95/65#)
30 MB Russian Twists (20/14#)
400m MB Run
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Thursday, June 9, 2011
60 Bodyweight Front Squats
* For each break in the set, there is a penalty of 12 burpees. Post weight (or scaled weight), number of sets and total time to complete (including burpees).
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Wednesday, June 8, 2011
Today's workout is brought to you by the Fit & Fearless CrossFitter of the month: George Newell Bentley Jr.
4 Rounds for time:
10 Handstand Push-ups
20 Pull-ups
30 Over-the-boxes (24/20") *
Cash out: 40 Hollow Rocks
* You can jump on the box and then off the other side or completely over it.
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Tuesday, June 7, 2011
5 x 50m Sprint
Then, Snatch Balance 1-1-1-1-1-1-1
* Post loads for snatch balance
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