20130628

Pullup-Pushup-Situp Pyramid for time:

1st round will be 1 Pullup, 2 pushups, 3 situps
2nd round: 2 Pullups, 4 Pushups, 6 Situps
3rd round: 3 Pullups, 6 Pushups, 9 Situps

Continue until you hit 10 Pullups, 20 Pushups, 30 Situps

then

Run 1 mile at a moderate pace

20130627

For time:

500m row
20 Pull ups
40 Push ups
60 Squats
80 Double unders
500m row

20130626

Deadlift

3-3-3-3-3

20130625

2012 Crossfit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:

20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

20130624

Three rounds for time of:

Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

20130621

Power Clean

10-8-6-4-2 reps

then

4 rds
800m sprints
2 mins rest

Target pace should be half of 1 mile goal pace

20130620

12 min Tabata Circuit

Battle ropes
Wall balls
KB swings, 1.5 pood
Hammer swings

Move through each exercise as a circuit with 20:10 work to rest ratio. Rest time will also be time to move between stations.

20130619

21-15-9

Box Jumps
Knees to Elbows
Ring Dips

20130618

6 rds for time:

Run 400m
10 weighted Burpees, 25 lbs dumbells
10 GHD sit-ups

20130617

Overhead squat

2-2-2-2-2

then

Tabata sprints, 4 minutes

201300614

For time:

5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

20130613

Squat

1-1-1-1-1

then

Deadlift

3-3-3-3-3

then

Push press

5-5-5-5-5

20130612

6 rds:

Run 800m
Rest 90 secs

20130611

5 rds for time:

Run 400m
10 sledge hammer swings
5 tire flips
10 wallballs
5 KB high pulls, each hand, @  1.5 pood

20130610

Deadlift

2-2-2-2-2

then

Row 250m
25 Double unders
Row 500m
50 Double unders
Row 750m
75 Double unders
Row 1000m

20130607

Run 8 x 400m sprints with 60 secs rest between each sprint

then

KB swing tabata @ 1.5 Pood.
Right handed swings for 8 rds then switch to left hand and repeat.

20130606

"Mary"

20 min AMRAP

5 Handstand pushups
10 one legged squats, alternating
15 pullups

20130605

15 min EMOM

135 lbs (Scale as needed)

Squat Clean, 3 reps
Push Press, 4 reps
Deadlift, 5 reps

20130604

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

20130603

5 rds for time:

30 secs battle ropes
10 Box jumps
10 KB snatches, 1 or 1.5 pood
5 Broad jumps