20130329

Five rounds for time of:

135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

20130328

Row 250m
Bench press, 175lbs, 15 reps
Row 500m
Bench press, 175lbs, 12 reps
Row 750m
Bench press, 175lbs, 9 reps
Row 1000m
Bench press, 175lbs, 6 reps

20130327

Five rds for time:

75 lb Push press, 25 reps
50 Double unders

20130326

"Cindy"

20 min AMRAP

5 Pull ups
10 push ups
15 Squats

20130325

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

then

800m sprints x 4
take 2 mins recovery between sprints

Record data from CF total.

20130322

Weighted pull-ups 1-1-1-1-1-1-1 reps

20130321

Clean 3-3-3-3-3-3-3 reps

then

12 rds

200m sprint
60 secs rest

20130320

For time:

20 inch Box jump, 50 reps
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

20130319

Five rounds for time of:

Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

20130315

"Griff"

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

20130314

20 min AMRAP:

8 Wall ball shots, 20 lbs
7 Ring dips
6 Box jumps, 24" box
5 Pull ups

20130313

5 rds for time:

Run 200m
30 push ups

20130312

6 rds:

4x Power Clean to Push Press @ 175lb
4x Turkish Get up @ 53lb

Scale weight as necessary

20130311

For time:

Row 1000m
30 Handstand push ups
Run 1000m

20130308

5 rds for time:

5 pull ups
10 push ups
15 squats

then

8 rds

400m sprint
60 secs rest

20130307


10-8-6-4-2

Hang Clean 3/4 bodyweight
Bench press bodyweight
Deadlift 1 1/2 bodyweight


Hang clean: http://www.youtube.com/watch?v=Da1axAh815s

20130306

4 rds

Run 800m
90 secs active recovery

20130305

20-15-10-5 reps

Pull ups
Thrusters, 75lb
Horizontal pull ups
Wall ball 2-for-1's


Horizontal pull ups:  http://www.youtube.com/watch?v=iiH6tKHd0fQ

20130304

20 min AMRAP:

Row, 20 Calories
8 Toes-to-bar
5 tire flips
3 Power Clean, 135 lbs