or

Saturday, May 21, 2011

3rds for time:
5 Wall Climbs (chest must touch the wall in order to be Rx!!!)
10 Thrusters, Firebreather(135/95) Smokebreather (115, Ha!), Rx(95/65), B(75/45), C(45/30)
15 Knees to elbows (you must touch your knees to your elbows in order to be Rx!!!)
20 Double Unders
400m Run

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Friday, May 20, 2011

Skill work: Double Unders

For time:
10 KB Swings (24/16kg)
1 Burpee
100m Sprint
9 KB Swings
2 Burpees
100m Sprint
8 KB Swings
3 Burpees
100m Sprint
.
.
.
1 KB Swing
10 Burpees
100m Sprint

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Thursday, May 19, 2011

"Christine"
3 Rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Wednesday, May 18, 2011

5 Rounds for time:
7 Bear Complex (95/65#)
Bear Crawl (length of the gym and back)

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Tuesday, May 17, 2011

AMRAP 5 minutes:
Lightweight Turkish Get-ups

AMRAP 15 minutes:
10 Tire Flips
20 Alternating Box Step-ups (45/30# bar)
30 Medicine Ball Sit-ups
100m Sprint

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Monday, May 16, 2011

3 Rounds for time:
20 Man Makers (25/12# dumbbells)
20 Parallette Passthroughs
20 Burpees
400m Run

At the very end of the workout, do one rope climb. Time stops when your feet hit the crash pad.

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Friday, May 13, 2011

1 Snatch every minute on the minute for 9 minutes:
3 at 70%, 3 at 75%, 3 at 80%

Then, for time:
100 Wall Balls (20/14#)
* Every time you break, do 5 penalty burpees

6:00AM
Kirby 7:29 Rx
Jen 12:35
Jassin 8:46 Rx
Newell 9:40 Rx
Dani 10:49 Rx

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Thursday, May 12, 2011

"CrossFit Total"

Add together the best of three attempts (each) at:
Back Squat
Shoulder Press (strict, no knee bend)
Deadlift

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Wednesday, May 11, 2011

Deadlift 2-2-2-2-2

3 Rounds for time:
400m Run
30 OH Squat (75/45#)
21 Pull-ups

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Tuesday, May 10, 2011

For time:
10 Pull-ups (dead hang)
20 Thrusters (115/75#)
30 Games Push-ups
40 Hollow Rocks
50 Squats
40 Hollow Rocks
30 Games Push-ups
20 Thrusters (115/75)#
10 Pull-ups (dead hang)

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