Thursday, July 28, 2011

thurs

Three rounds for time of:
Run 800 meters
Rest 2 minutes
&
12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up
via crossfit.com

Monday, July 25, 2011

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
via crossfit.com

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
via crossfit.com

Saturday, July 23, 2011

Friday, July 22, 2011

Friday

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
via crossfit.com

Thursday, July 21, 2011

Thurs

5 sets of 3:00 AMRAP:
5 Burpees
7 Box Jumps 24″/20″
9 Power Cleans 135/95
Rest 1:00 between sets
thanks crossfit endurance

Monday, July 18, 2011

Manion


Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps
thanks crossfit.com

Monday

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
thanks crossfit.com

Friday, July 15, 2011

FRIDAY

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
thanks crossfit.com

Tuesday, July 12, 2011

thurs

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
thanks crossfit.com

tues

Snatch one rep every minute on the minute for 15 minutes.
thanks crossfit.com 

Monday, July 11, 2011

Monday

Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups
thanks crossfit.com

Friday, July 8, 2011

Change of plans for Friday

It is an AMRAP 7. The first part of the 7 minutes is an 800m run. You then have the remainder of the time to complete as many reps as possible of the couplet.
-Thruster -Pull Up
3-6-9-12-15...

Thursday, July 7, 2011

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
thanks crossfit.com

Tuesday, July 5, 2011

Monday

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups
Post time to comments.
thanks crossfit.com

Friday, July 1, 2011