or

Benchmark Monday

Let's finish the benchmarks with...
JACKIE

1000m row
50 thrusters (45/30)
30 pullups

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CrossFit w/Kara Saturday 5/1/10 @ 10:30am

Working out with CrossFit HQ (4/30/10)

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Workout capped at 25minutes

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9:30 am with Joel

There's 10 sec. transition time between exercises. Add total # of reps on Maxes for score
500 meter row
Max push ups
Max pull ups
500 meter row
Max KB Swings (1.5 pood)
Max Goblet thrusters


20 burpee broad jumps
40 sit ups

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Crossfit 6:00pm w/Jason

4 Rounds:

5 Single Arm KB Clean & Press (16kg.)
10 Burpee
15 KB Swings (24kg.)
20 Knees to Elbows

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CrossFit wKara Friday 4/30/10 @ 7am & 12:30pm

Great way to start the weekend!

Warm up: 400m Run, 3rds w/MB 10 reps of slams, sit ups, push ups

Skill: MB Clean

Workout: 10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
MB clean to push up
Pull ups

Cash out: 30 KB Deck Squats

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6:00 AM & 5:15 PM Friday with Ryan

"Fight Gone Weird"

KB Swing (16kg/12kg)
Row (for calories)
GHD Sit-Up
Tire Flips
Double Unders (no single equivalents)

A la Fight Gone Bad: 1 minute per exercise with 1 minute rest between rounds. 3 rounds total. Score is total reps of all movements.

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6:15pm CrossFit with Joel

Stamina and Strength

400 meter run
75 B.B. thrusters (45/30)
50 sit ups
25 pull ups
400 meter run

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6:00 AM Thursday with Ryan

Run 800m
21 Push Jerk (135#/95#)
Run 400m
15 Push Jerk (135#/95#)
Run 200m
9 Push Jerk (135#/95#)
Run 100m

Warning: penalty burpees apply. 15 burpees every time you put the bar down in the middle of set.

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CrossFit w/Kara @7:15am & 12pm

Happy Thursday!

10 Rds
5 Burpees
7 Deadlifts (185/135)
10 Wall Balls (20/14)

20 minute cap on workout

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CrossFit w/Kara Wednesday @ 5:30pm & 6:45pm

AMRAP 20minutes

9 Push Press (95/65)
15 Push Ups
21 MB Sit ups

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