20141001

21-15-9 reps for time of:
Overhead squat, 115 pounds
Toes-to-bar

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20140930

Bench press 2-2-2-2-2-2-2 reps

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20140929

For time:
50 wall ball shots, 20 pound ball to 10 foot target
30 cleans, 155 pounds
15 muscle ups

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20140926

CrossFit Total

Back squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Post loads for all three lifts to comments.  Three attempts per lift.

20140925

Rest day

20140924

For time:
Run 1 mile
135 pound sumo deadlift high pull, 30 reps
Run 1 mile

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20140923

Every minute on the minute for as long as you are able:
10 box jumps, 24 inches
10 pullups

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20140922

Row max calories in 12 minutes

Before starting to row, complete 150 double unders and 30 135 pound power cleans.  Partition the double unders and power cleans as needed.

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20140919

As many rounds as possible in 20 minutes of:
Row 250m
25 pushups

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20140918

Back squat 1-1-1-1-1-1-1 reps

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20140917

Every minute on the minute for as long as you are able:
10 pullups
10 dips

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20140916

Five rounds for time of:
15' rope climb, 5 ascents
25 GHD situps
50 double unders

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20140915

Three rounds, each for time, of:
Run 800m

Rest as needed between efforts.  Post time for each effort to comments.

20140912

Five rounds, each for distance, of:
Maximum distance farmer's carry with 2 75-pound dumbbells

When your forward movement stops, the round is complete.  Record the distance and rest two minutes between rounds.  Post distances to comments.

20140911

9 rounds for time of:
11 pullups
11 ring dips
11 GHD situps
11 squat jumps

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20140910

Power snatch 3-3-3-3-3 reps

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20140909

For time:
Row 1000m
10 clean and jerks, 135 pounds
20 L pullups
30 kettlebell swings, 1.5 pood
40 AbMat situps
50 double unders
40 AbMat situps
30 kettlebell swings, 1.5 pood
20 L pullups
10 clean and jerks, 135 pounds
Row 1000m

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20140908

15-12-9-6-3 reps for time of:
Thrusters, 115 pounds
Burpee over-the-box jumps

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20140905

For time:
Run 5K

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20140904

For time:
30 calorie row
30 bar-facing burpees
30 hang power cleans, 135 pounds

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20140903

Front squat 3-3-3-3-3 reps

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20140902

30-20-10 reps for time of:
Thrusters, 95 pounds
Chest-to-bar pullups

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