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.