or

Tuesday, December 28, 2010

800m run
50 push ups (CrossFit Games style...release hands at the bottom of the push up, then push your whole body up)
50 kb snatches (24kg/16kg) (25 each arm)
50 kb clean & push press (24kg/16kg) (25 each arm)
50 air squats
800m run

* all kb snatches and clean & push press should be taken from the ground in proper form. The set up should be the same as if you were doing the movement with a barbell...You must get the shrug and elbow high with the lock out at the top. Please no lawn mower pulling movement!!! Thanks and have fun!!!

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Monday, December 27, 2010

For time:
400m run
25 Pull ups
50 Box jumps
50 Sit ups
50 KB swings (24kg/16kg)
50 Double unders
25 Pull ups
400m run

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Wednesday, December 22, 2010

"Dirty Thirty"

For time:
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (24/16kg)
Walking Lunge, 30 steps
30 Knees-to-elbows
30 Push Press (45/30#)
30 Back Extensions
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

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Tuesday, December 21, 2010

3 Rounds:

90 seconds to complete 100m run
then max Toes-to-Bar
90 seconds to complete 100m run
then max OH Plate Lunges (45/25#)
90 seconds to complete 100m run
then max Power Cleans (95/65#)

*15 second rest between the last movement and the start of the next run
*1 minute rest between rounds (after completing each of the 3 moves)

If you put your feet down, lower the plate or release the bar, the max attempt is over.

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Monday, December 20, 2010

"Nutts Light"
For time:
10 Handstand Push-ups
15 Deadlifts (245/155#)
25 Box Jumps
35 Pull-ups
75 Wallballs (20/14#)
100 Double-unders
Run 400 meters with a plate (45/25#)

Single-under conversion: 5 to 1. Get those double-unders! Attempts count, but not for Rx.

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Friday, December 17, 2010

'Tabata Something Else'
Pull ups
Push ups
Sit ups
Squats

20 seconds on, 10 seconds off for 8 rounds, each exercise. Your lowest rep per each exercise is your 'Tabata' score.

Have fun!

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Thursday, December 16, 2010

100 Push Press (95/65)
3 Burpees on the minute, every minute
*Start with 3 burpees and then move into your push press, then at the next minute you'll do 3 burpees, so on and so forth...

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Wednesday, December 15, 2010

3 rounds:
15 Deadlifts (225/155)
21 KB Swings (24/16)
400m Run

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Tuesday, December 14, 2010

5 rounds:
10 OH Squats (95/65)
15 Burpees

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Monday, December 13, 2010

10-9-8-7-6-5-4-3-2-1
Clean & Jerks (135/85)
1-2-3-4-5-6-7-8-9-10
C2B Pull ups

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