Tuesday, June 28, 2011

filthy fifty?

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
courtesy of crossfit.com

Tues AMRAP

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
courtesy of crossfit.com

Friday, June 24, 2011

FRIDAY

For time:
Run 800 meters Clean and Jerk,
30 reps Run 800 meters
courtesy of crossfit.com

Thursday, June 23, 2011

Iron Major Crossfit workout with a twist

21-15-9

Burpee Box Jumps
Kettle Bell Swings (70/53)
thanks IRON MAJOR

Tuesday, June 21, 2011

NATE

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Courtesy of crossfit.com

Saturday, June 18, 2011

borrowing from woodbury again, thanks!

Then AMRAP 10
10 Thrusters 95/64
10 Hang Power Cleans 95/64
10 Sumo Deadlift High Pulls 95/64

Friday, June 17, 2011

Ladder via crossfit woodbury

Hand Stand Push Up Ladder
Do one HSPU the First Minute
2 HSPU the Second Minute
3 the Third etc...
Until you can no longer complete the
number of reps in the Minute Allowed.
Immediately after completing this
Pull Ups
Exercise same as above
Then Immediately after this
Burpees
Same as described in HSPU

Thursday, June 16, 2011

NANCY

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
crossfit.com thanks

Tuesday, June 14, 2011

FRAN

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Courtesy of crossfit.com

Monday, June 13, 2011

SMALL

Three rounds for time of: 
Row 1000 meters 
50 Burpees 
50 Box jumps, 24" box 
Run 800 meters 
Post total time.
crossfit.com

Thursday, June 9, 2011

thurs 6/9/11

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
Post total rounds.
Crossfit.com

Monday, June 6, 2011

tues 6/7

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Post time to comments
courtesy of crossfit.com

Sunday, June 5, 2011

monday love

For time: 100 Pull-ups 100 Kettlebell swings (53 lb / 35 lb) 100 Double-unders 100 Overhead squats (95 lb / 65 lb) Post total time.
courtesy of crossfit.com