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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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Monday, June 6, 2011

4 Rounds for time:
20 Games Push-ups (hands off the deck)
20 Weighted Walking Lunges (45/25#)
400m Run

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Friday, June 3, 2011

If you're back here looking for front squats, they're on the menu next week. The new squat stands are not yet in place. In the meantime, enjoy some tasty deadlift goodness:

Deadlift 3-3-3-3-3

Then, AMRAP 15 minutes:
20 MB Slams (20/14#)
20 Box Jumps
200m Run

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Thursday, June 2, 2011

Skill work: Medicine Ball Cleans

Then,
21, 15, 9 Reps for time of:
Overhead Squat (95/65#)
Ring Dips

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Wednesday, June 1, 2011

“Annie”
50,40,30,20,10 Reps for time of:
Double Unders
Sit-ups

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Tuesday, May 31, 2011

For time:
1200m Run
9 KB Swings (20kg/12kg)
9 Goblet Squats (20kg/12kg)
800m Run
15 KB Swings
15 Goblet Squats
400m Run
21 KB Swings
21 Goblet Squats

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Friday, May 27th, 2011

"The Seven"

7 Rounds for time of:
7 Handstand Push-ups
7 Thrusters (135/85#)
7 Knees-to-elbows
7 Deadlifts (245/155#)
7 Burpees
7 KB Swings (32/20kg)
7 Pull-ups

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